"CANT STOP WONT STOP"

IN A 6 MIN TIME CAP

FOR TIME

 

40 SYNCRO THRUSTERS (20KG BARBELL+15KG BARBELL)

20 SYNCRO BOX STEP UPS (20 INCH BOX)

1KM ROW (split as needed)

 (syncro movements syncro at top of rep)

SCORE IS TOTAL REPS

 

MOVEMENT STANDARDS

MOVEMENT STANDARDS WILL BE DEMONSTRATED ON THE DAY.

THRUSTERS AND BOX STEP UPS MUST SHOW FULL EXSTENSION AT TOP OF REP.

1 Pocket Rockets S2 FITNESS
2 Grace & Frankie CROSSFIT RAYLEIGH
3 Baby B & The OG NWK CROSSFIT
4 Muscle yard girls CROSSFIT MUSCLE YARD
1
2 S2 Chancers S2 FITNESS
3 lastminute.com CROSSFIT RAYLEIGH
4 WOD we get into CROSSFIT NWK
1 Dirty Deadlifters CROSSFIT MEDWAY
2 S2 hot squats S2 FITNESS
3 Double G’s CROSSFIT RAYLEIGH
4 Snatch and wine OPEX GATWICK
1 Two Peas in a WOD ROCHFORD CROSSFIT
2 Coffee and Carbs CHANNEL CROSSFIT
3 Crossfit Cougars! CROSSFIT RAYLEIGH
4 Burpees and Brunch CHANNEL CROSSFIT
1 Team Rebel 1 INDEPENDENT REBEL GYM
2 WOD did we get into? S2 FITNESS
3 Trouble Unders CROSSFIT RAYLEIGH
4 TootShape CROSSFIT SHAPESMITHS

"BOTTOM HEAVY

9 MIN AMRAP

12 CAL BIKE

12 FRONT RACK DUMBELL LUNGES 22.5KG

12 DUMBELL FACING BURPEES

12 KNEE RAISES

 

-SPLIT REPS AS YOU LIKE-

48 REPS PER ROUND

  RND 1  RND 2 RND 3 RND 4 RND 5 RND 6 RND 7
REPS 48 96 144 192 240 288 336
               
1 Pocket Rockets S2 FITNESS
2 Grace & Frankie CROSSFIT RAYLEIGH
3 Baby B & The OG NWK CROSSFIT
4 Muscle yard girls CROSSFIT MUSCLE YARD
1
2 S2 Chancers S2 FITNESS
3 lastminute.com CROSSFIT RAYLEIGH
4 WOD we get into CROSSFIT NWK
1 Dirty Deadlifters CROSSFIT MEDWAY
2 S2 hot squats S2 FITNESS
3 Double G’s CROSSFIT RAYLEIGH
4 Snatch and wine OPEX GATWICK
1 Two Peas in a WOD ROCHFORD CROSSFIT
2 Coffee and Carbs CHANNEL CROSSFIT
3 Crossfit Cougars! CROSSFIT RAYLEIGH
4 Burpees and Brunch CHANNEL CROSSFIT
1 Team Rebel 1 INDEPENDENT REBEL GYM
2 WOD did we get into? S2 FITNESS
3 Trouble Unders CROSSFIT RAYLEIGH
4 TootShape CROSSFIT SHAPESMITHS

"CYCLE THAT SHIT"

3 AMRAP

9 SNATCHES

15 CLEANS

21 SHOULDER TO OVERHEAD 

-SPLIT TIME TAKEN-

REMAINING TIME MAX REP OH SQUAT

-25KG BARBELL-

EACH ATHLETE COMPLETES THE AMRAP INDIVIDUALLY

SCORE IS COMBINED TOTAL REPS

  SPLIT TIME REPS 9 15 21  
ATHLETE 1            
ATHLETE 2            
1 Pocket Rockets S2 FITNESS
2 Grace & Frankie CROSSFIT RAYLEIGH
3 Baby B & The OG NWK CROSSFIT
4 Muscle yard girls CROSSFIT MUSCLE YARD
1
2 S2 Chancers S2 FITNESS
3 lastminute.com CROSSFIT RAYLEIGH
4 WOD we get into CROSSFIT NWK
1 Dirty Deadlifters CROSSFIT MEDWAY
2 S2 hot squats S2 FITNESS
3 Double G’s CROSSFIT RAYLEIGH
4 Snatch and wine OPEX GATWICK
1 Two Peas in a WOD ROCHFORD CROSSFIT
2 Coffee and Carbs CHANNEL CROSSFIT
3 Crossfit Cougars! CROSSFIT RAYLEIGH
4 Burpees and Brunch CHANNEL CROSSFIT
1 Team Rebel 1 INDEPENDENT REBEL GYM
2 WOD did we get into? S2 FITNESS
3 Trouble Unders CROSSFIT RAYLEIGH
4 TootShape CROSSFIT SHAPESMITHS

 

ROW 15 CAL

BIKE 15 CAL

DU SKIPS 30 REPS OR 120 SINGLE SKIPS

WALL BALL 30 REPS

-5 KG BALL-

PARNTER A COMPLETES 1 COMPLETE ROUND THEN PARTNER B GOES

(IF DOUBLE UNDERS ARE COMPLETED TOTAL DU X4)

ATHLETE ROW 15 BIKE 15 SKIP 120 WALLBALL 30 TOTAL
A          
  /15 /30 /150 /180  
B          
  /195 /210 /330 /360  

50 BURPEE BOX OVERS

250 FT POWERBAG BEAR CRAWL DRAG

100 AXEL BAR DEADLIFTS (45KG)

100 DUMBELL THRUSTERS (10KG) 

 

BBO DRAG DEADLIFTS THRUSTERS  
10 50 20 20  
20 100 40 40  
30 150 60 60  
40 200 80 80 time/reps
50 250 100 100