Saturday WOD – 022517

Spring Sports

WCCF INTRAMURAL OPEN
Week 1 is here! Remember, if you didn’t complete the workout in class or at FNL on Friday, the only other time you can perform the workout and earn a point for your team is on Sunday morning!

Follow the link for full details on the Intramural Open.

And don’t forget to Register for the CF Open at games.crossfit.com! Make sure to list Whaling City CrossFit as your Gym and Whaling City Beasts as your Team!

WORKOUT OF THE DAY

Wellness
With a Partner, 5 Rounds for time:
Run 400m
12 Rope Pulls to standing

Runs are performed together. Rope climbs are split with partner.

Fitness
With a Partner, 5 Rounds for time:
Run 400m
6 Rope Climbs

Runs are performed together. Rope climbs are split with partner.

Performance
WL
1. Power Position Snatch – heavy single

2. Power Position Clean & Jerk – heavy single

METCON
With a Partner, 5 Rounds for time:
Run 400m
6 Rope Climbs

Runs are performed together. Rope climbs are split with partner.