Post Featured Image

BRING YOUR RUNNING SHOES!

WOD:

FOR TIME:

1,000 METER RUN WITH MED BALL (20/14)*

20 WALL BALL SHOTS (20/14)

15 BURPEES

10 BOX JUMPS

800 METER RUN WITH MED BALL

20 WALL BALL SHOTS

15 BURPEES 

10 BOX JUMPS

600 METER RUN WITH MED BALL

20 WALL BALL SHOTS

15 BURPEES

10 BOX JUMPS

400 METER RUN WITH MED BALL

20 WALL BALL SHOTS

15 BURPEES

10 BOX JUMPS

200 METER RUN WITH MED BALL

20 WALL BALL SHOTS

15 BURPEES

10 BOX JUMPS

* 1,000 meter loop - Start out of turf room door, head north on Forrest Ave, west (left) onto Brooklyn Ave, north (right) onto Riverside Ave, east (right) onto Pennsylvania Ave, south (right) onto Forrest Ave, west (right) onto Brooklyn Ave & back to CrossFit Massapequa through Brooklyn Ave door.

If athletes are unable to run, rowing comparison is as follows:

1,000 M run = 1,250 M row

800 M run = 1,000 M row

600 M run = 750 M row

400 M run = 500 M row

200 M run = 250 M row