WOD 7.23.16


CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

Hot Potato (AMRAP – Reps)

27 Minute AMRAP – Partner up – this is your adversary today

The Wall ball is the hot potato, every third minute, the athlete who is holding the potato has to do 5 burpee wall balls (burpee, then do a wall ball).

Athlete 1 starts with the ball, does 20 doubles or 40 singles, 3 toes to bar, 5 pull-ups, 7 wall balls, then pass the ball to your partner who starts on their round.

If you have the wall ball at the third, sixth, ninth, 12th. 15th. 18th, 21st, 24th or 27th minute, your partner gets your reps on their score, and you pause your work to do the burpee wall balls, pick up the set where you left off.

The goal is to get the highest score as an individual. Scale so that you can do the set FAST. You are bonused or punished on your points based on the speed of your round =

3 reps if less than a minute

2 reps if less than 75 seconds

1 rep if less than 90 seconds

0 reps if longer than 90 seconds

– 3 reps if longer than 2 minutes

Cool Down