WOD (workout of the day)Distinct Crossfit.com


2012 Crossfit Games Chipper(Reps)

Start up
400m run
2rds
15 ballistic
15 windmills
15 walking front kicks

Strength
5-3-1 Deadlift

W.O.D
Amrap 17
10 Overhead Squat Rx 155/105 lbs 135/95 105/65
10 Box Jump Overs 24/20′
10 Thrusters Rx 135/95 lbs 115/75 95/55
10 Power Clean Rx 205/125 lbs 165/85 125/45
10 Toes-to-bar/knee to elbow
10 Burpee Muscle-ups/2/1 pull up 10 Toes-to-bar
10 Power clean 205/125 lbs 2012
10 Thruster 135/95 lbs
10 Box Jump Overs 24/20′
10 Overhead Squat 155/105 lbs

Finisher
5 min roll and stretch per coach instruction

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