637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

11.17.16

November 16th, 2016

HaitiWOD 16.4

Rx male and female

5 minute AMPAP (As many points as possible)

Bar-Muscle Up – 10 points

Pull up – 2 points

Rest 3 minutes

7 minute AMRAP

3 DL (275/185 or body weight. Whichever is lower)

3 burpee-over-bar

6 DL

6 burpee-over-bar

9 DL

9 burpee-over-bar

Continue increasing by 3 reps until time cap

HaitWOD 16.4

Open Male and Female, 40-49 Male and Female, 50-59 Male and Female, 60+ Male and Female, Teens Male and Female)

5 minute AMPAP (As many points as possible)

Bar-Muscle Up – 10 points

Pull up – 2 points

Ring Rows – 1 point

Rest 3 min

7 minute AMRAP

3 DL (275/185 or body weight. Whichever is lower)

3 burpee-over-bar

6 DL

6 burpee-over-bar

9 DL

9 burpee-over-bar

Continue increasing by 3 reps until time cap

Rest 5 min

OTM X 10

12 Russian Swings HAP

Leave a Reply

Your email address will not be published. Required fields are marked *