Today's WOD will be a little different...more obstacles, less running. It mimics the METRO DASH that 8 people will be competing in on Saturday! Kristen, Jessica, Rachel, and Julie will be representing the gym as the Augusta CrossFit Chicks. Shane, Mickey, Rob, and Steve will be racing as CrossFit Downtown Augusta. Steve will also be racing individually in the Thor's Cup at 8am. Pray for cool weather! LOL!
Check out the fun we will be having!!
Metro Dash link
OBSTACLE WOD
1. Box jumps - 2 times around boxes
2. 2 rope climbs
3. ladder lengths - 2 times each side with high knees
4. bear crawl and knee crawl - 2 times around each way
5. 20 hurdles - 3 ft
6. Shuttle Run - move 4 weights - Men: 2 x35lb, 2x30lb Women: 2 x25lb, 2x20lb
7. Ball Sprint - 200 ft. with medicine ball overhead men: 20, women: 15
8. Balance Beam - 10 times
9. Object Move - Carry 1 sledgehammer and 1 sandbag 200 ft. separately.
10. 20 Tire flips
11. Run 400m - No matter where you start in the rotation, your last thing will be a 400m. run to get your time!
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