Friday, 16 August 2013

MP CrossFit Tulsa 081613

Another great night at GNO with the ladies of MPCF and friends!

 

Partner WOD

 

“Freaky Friday”

 

Complete as many rounds as possible in 12 minutes of:

12 One-arm Kettlebell Snatches (53/35)

12 Knees-2-Elbows

2 x 200m Sprint

 

…rest 2 minutes

 

Complete as many rounds as possible in 10 minutes of:

10 One-arm Kettlebell Snatches (53/35)

10 V-ups

2 x 50 Double Unders

 

…rest 2 minutes

 

Complete as many rounds as possible in 8 minutes of:

8 One-arm Kettlebell Snatches (53/35)

8 Toes-2-Bar

2 x 100m row

 

 

For Score

 

 

Post rounds and reps for each AMRAP, and the total rounds and reps to comments

 

Instructions:

All AMRAP’s are EQUAL WORK. All exercises are done relay style – one does their half and then tags the other. E.G. One partner does 6 One-arm Kettlebell Snatches, tags the other, who then does 6 One-arm Kettlebell Snatches; and then they go to K2E. For scoring purposes, each 200m run, 50 DU, and 100 row are worth 2 points each. If you get half of the distance/DU, you get 1 point.