3rd and Final WOD

Here is the 3rd and final WOD for CFM’s Rock the Box competition on Saturday, June 27th:

12 min AMRAP ladder –

2-4-6-8-10-12-14-16…etc.

Thrusters 95/65

Pull-ups

Switch over to another teammate as soon as you drop off the pull-up bar or the barbell hits the ground. Go in any order as you switch between partners. No scaling. At least one person on your team must be able to thruster with the prescribed weight and at least one person on your team must be able to perform pull-ups.

All rules for all three WODs will be fully disclosed the day of the competition.


Romanian Deadlift

5-5-5

WOD

15 reps Power clean + 2 front squats 95/65

15 Burpees

400 m run

12 reps Power clean + 2 front squats 95/65

12 burpees

600m run

9 reps Power clean + 2 front squats 95/65

9 burpees

600m run

6 reps Power clean + 2 front squats

6 burpees

400m run

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