11/18/17 WOD


11/18/17 WOD

CrossFit Independence – CrossFit

Metcon (Weight)

Team of 2

10 mins to build up to a max Clean and Jerk as a team

– 5min rest-

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

20 Deadlifts (225/175)- Dead hang from rig

20 Toes to bar- Deadlift hold

20 DB Thrusters- Handstand hold

– 5min Rest-

Metcon (Time)

For time- 20min Cap

1 mile run (together)

1000m Row (split anyway)

100 double unders (split anyway)

Clean and Jerk



DB Thruster

1-Mile Run (Time)

Max Effort 1-Mile Run

1000m Row (Time)

Max Effort 1000m Row