Unbroken, Wed Dec 23d

CrossFit WOD:
7 rounds for time
10 unbroken pullups
10 unbroken burpees
15 unbroken DB swings (55/35)
20 unbroken box jumps (20″/14″)
14″ for box jump = the height of 4 x 45 lb bumpers stacked up (use whatever bumpers required to stack that high if 45s run out).
Unbroken = no pauses or rests during that exercise. You must rest as long as required between exercises to ensure you don’t break. For box jump, a break = feet on the ground or on the box for more than 2 seconds.
For Time:
Run 400
15 Walking Lunges
15 Thrusters (empty bar)
15 ABMAT situps
15 Body Row from rings
ROW 400M

Introducing CrossFit Hampton Roads:

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