Speed:
3 suicide drills per athlete, 5 attempts. Head to head style.
WOD:
5 rounds for time:
20 overhead walking lunges, 45/25lb plate
40m bear crawl
20 sit-ups
Post time to comments.
CrossFit Ruck
Ruck WOD
Warm-up: Row + AP
30/20/30
“2013”
In celebration of the end of the year, and the beginning of a new one.
Using any combination and rep scheme, accumulate 2013 reps using the exercises listed below (as teams):
Push-Ups
Sit-Ups
Squats
Lunges
Supermans
4-Count Flutter Kicks
4-Count Mtn Climbers
Step-Ups
Plank Burpees
Rope Climbs (counts as 10-reps)
Ruck “Casualties & Treats”
