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KHOUR, 04AUG18

3
Aug

KHOUR, 04AUG18

CrossFit Metropolis – WOD

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Metcon (No Measure)

Suns Out Guns Out Team Throwdown!

Meet at the gym at 9:15am then we’ll head to the basketball courts at 96th Street (weather pending).

Check what team you’re on here: https://docs.google.com/spreadsheets/d/1pPbXygLtEtAZCGM5Jjwj_OIs7Dq9BCxC5zpFWp3RT2M/edit?usp=sharing

1: SOGO Event 1 (Time)

5* athletes from each team complete the following:

300 total KBS (24/16kg)

Tag the next athlete before they can start. All athletes on team sprint down and back on the court every time an athlete breaks reps!

*Active athletes per event will vary depending on team turnout

2: SOGO Event 2 (Time)

4* athletes from each team complete the following:

Each athlete walks down the court in a double KB farmers carry (24/16kg)

At the end, complete 15 double front rack squats then walk back down the court in a double KB farmers carry and tag your partner!

Scaled option for the front rack squats will be a goblet squat with one kettlebell.

3: SOGO Event 3 (Time)

Send 3* athletes to complete 75 double KB thrusters (16/12kg).

Every time an athlete breaks, the entire team does 5 burpees!

4: SOGO Event 4 (Time)

Send 2* athletes to complete the following:

300 DUs

200 air squats

100 hand release pushups

Athletes working must move through one movement before moving through the next!

5: SOGO Event 5 (Time)

All athletes complete in the Over Under relay down the court. If the ball drops, the team starts over.

#teamworkmakesthedreamwork