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

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
10 Thruster 135/95 lbs
10 Box Jump Overs 24/20′
10 Overhead Squat 155/105 lbs

Strength
Deadlift
3×3

Finisher
5 Min Roll and Stretch

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