CrossFit Ostfildern – WOD
Metcon
Metcon (5 Rounds for reps)
Team of 2
AMRAP 8
A: 20 cal Ski Erg
B: 25m Sled Push
C: 10m Burpee Broad Jump
D: 40m Farmers Carry
E: 10 weighted Lunges
Rx:
Sled Push: 125 / 75 kg
Farmer Carry: 24 / 16 kg
Lunge: 20 / 10 kg
2 people are working for 8 minutes on every station
Metcon
Metcon (3 Rounds for time)
4 rounds
500m row
10 Burpees over the rower
rest: 5 minutes
3 rounds
800m run
20 Squats
20 Sit Ups
20 Lunges
rest: 5 minutes
4 rounds
15 Wall Balls
100m Farmers Carry
Rx:
Wall Ball: 9 / 6 kg
Farmer Carry: 24 / 16 kg