Main – CrossFit Group WOD
Before I get to the workout I just want to say a giant THANK YOU!!!!! 2013 was a great year for Rocky Point CrossFit!
OK. We’re going to launch this WOD at Midnight.10-9-8-7-6-5-4-3-2-1-GO!!!
We’ll be running it again only at Noon on New Year’s Day.
Tabata – Coach’s Choice (No Measure)
Might be one movement. Might be a grab bag. Hope your coach is in a good mood. 😉
Nutts – Nutt’s Cup Format (Time)
With your two man, one woman team:
One person working at a time:
50 Hand Stand Push Ups
50 Deadlift 275/175lbs
50 Box Jump 30/24
100 Pull Up
200 WallBall 20/14 lbs
300 Double Unders
400 meter run with a 45 lb. plate one person only runs
Obviously the RX on this is ‘Hero’ strength. So please scale to weight and movements that maintain the integrity of movement and keeps intensity up!