CrossFit Equality – CrossFit
(No Measure)
200m Run
25 Jumping Jacks
15 Squats
Metcon (Time)
For this class you get to pick and choose your movements! So while you are lying on the sofa tomorrow after eating too much, grab a pen and paper and design your WOD. Here’s the deal:
From the list below, pick as few or as many sets of movements.
You cannot use the same movement more than 4 times.
You cannot split the reps up of a particular movement or benchmark wod. In other words, if you
choose 1⁄2 of Karen for 75 points, you must do 75 wall balls before moving on to the next
movement.
Place them in any order so that their point value totals 300. Think about the sequencing of the
movements.
Worth 10 Points (ea set of movements)
20 G2OH w/ Plate (45/25#)
50 Mountain Climbers
20 Russian KBS (53/44#)
20 Sit Ups
Worth 25 Points (ea set of movements)
75 DU / 225 SU
20 Box Jumps (24/20″)
15 Strict Pull Ups or 25 Kipping
800m Run
Worth 50 Points (ea set of movements)
5 Rounds of Cindy (5 Pull Ups/10 Push Ups/15 Squats)
50 Cal Row
75 Goblet Squats (53/44#)
50 SDHP w/ Kb (53/44#)
Worth 75 Points (ea set of movements)
1/2 Karen (75 Wall Balls 20/14#)
30 Snatches (full) @ 75% 1 RM)
100 Sledgehammer Strikes
40 OH Reverse Lunges (45/25#)
Worth 100 Points (ea set of movements)
Full Annie (50-40-30-20-10 DU and Sit Ups)
Run 2400m (1mile + 800m)
Row 2500m
100 Burpees
Wash/Dry Any Coach’s Vehicle