150717 CrossFit Smash

“It's a HARD goodbye, love Elle!”

Team WOD - teams of 2.

For Time:

  • 150 x Wall Ball @ 9/6kg

Each partner must perform 50% of the workload.

[8 min cut-off]

***THEN***

10min AMRAP:

  • 12 x Sandbag Step-ups @ 30/20kg (6 x each leg)
  • 20 x Sandbag Squats @ 30/20kg

[Alternate team members each round - 1 works/1 rests]

***THEN***

10min AMRAP:

  • 12 x Kettlebell Single Arm Push Press @ 24/16kg (6 x each arm)
  • 20 x Kettlebell Swings @ 24/16kg

[Alternate team members each round - 1 works/1 rests]

***THEN***

For Time:

  • 100 x Burpees

Each partner must perform 50% of the workload.

Greg Fraser