DAILY WOD

Bay Dog CrossFit – CrossFit

Chinese New Year in the Highlands (AMRAP – Rounds and Reps)

Row 2016

Then Complete “the Work”

20 Wall Balls

16 Box Jumps 24/20

200 meter run

16 rep complex #115/#75 (4 deadlifts, 4 HH Power Cleans, 4 Jerks, 4 Front Squats)

If you complete the work in under 15 mins then at 15:00 you start the work again. If you complete the work under 20:00 you can start the work again at 20:00, 25:00, 30:00 and so on. When you cannot complete the work in the allotted 5 minute section then you are eliminated. Last athlete working is the highlander. When you are eliminated you have to jog around the building until the last athlete is eliminated.

You can run this in a team of 2 however your first time cap is 12:00 minutes and your intervals will be 4 mins. So 12:00, 16:00, … Only one athlete can work at a time except for the run which both of you must complete together.

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