DATE – Saturday

 

Warm-up/Mobility)

Dynamic Warmup

 

WOD A) CrossFit Games 2009 “Stadium Workout”

Teams of 4, 2 Guys/2 Girls complete the following for time:

 

30 Wallballs 20lbs/14lbs
———-

Row 300m
30 Box jumps 24″
30 KB swings 24kg/16kg
30 KB Push press / Push jerk 2 x 20/12kg
———-

30 Deadlifts 225lbs/135lbs

 

Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cap on this workout.