Four rounds, each for time of:
800 meter run
Rest as needed between efforts
I received the following e-mail from Keith Brown at Cynergy CrossFit. Anyone in?
The best part of Crossfit is the community.
I wanted to extend an invitation to everyone in the Massachusetts and Rhode Island Crossfit community to participate in the December 5th Fort Hood Fundraiser. We are christening our new box with a grand opening for a great cause. We are having the brutal WOD on Saturday at 9 am. Bring as many athletes as you want and the only cost will be a donation at the door which 100% of the proceeds going to the Fort Hood Fund Raiser. If need be we can do staggered heats.
Let me know if you can make it. We will throw a party afterwards if anyone wants to stay.
I hope all of you are doing well and your communities are thriving!
Keith A. Brown
cPT ACSM, CFC I
Home of Cynergy Boot Camp
I was curious what the brutal WOD was so looked at the CrossFit website from Fort Hood and I think that the wod is…
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
WOW!!! I am sure there will be scaling allowed.