9/7/13 WOD

refer a friend

Anyone that has a friend that is interested in Crossfit bring them to a class, if they sign up you will recieve $25 off your bill for each person that joins crossfit.

FUNCTION

In teams of 2 complete for time:

40 Pull-ups while partner holds 185/115 (top of deadlift)

50 Wall Balls-20/14 (10’/9′) while partner holds chin over pull up bar.

100′ Partner Carry

40 Box Jumps alternating- 20″

100′ Partner Carry

15 Pull-ups

*notes- This workout should be performed with 2 men/ 2 women teams.  Partners can only work while bar is off the ground and chin is held over the bar.  You may choose to carry your partner anyway you see fit, box jumps must be alternating.

DRIVE

Teams of 2 complete for time:

20 Muscle-ups while partner holds 225/135 (top of deadlift)

60 Wall Balls- 20/14 (10′) while partner holds chin over pull-up bar.

100′ Partner Carry with 70lb KB

40 Box Jumps alternating- 24″

100′ Partner Carry with 70lb KB

2 Muscle-ups- each athlete must complete 1 rep.

*notes- This workout should be performed with 2 men/ 2 women teams.  Partners can only work while bar is off the ground and chin is held over the bar.  You may choose to carry your partner anyway you see fit while you are holding a 70lb KB, box jumps must be alternating.  Each athlete must complete 1 rep for the last muscle-ups.

Posted on: September 6, 2013admin

Leave a Reply

Your email address will not be published. Required fields are marked *