CFT at Kilmaurs

WOD

"Kelly"

Run 400 Metres

30 Box Jumps

30 Wall Ball

5 Rounds for time. Post to comments

WOD

MAIN SITE

"Tommy V"

For Time

52Kg Thruster, 21 Reps

15ft Rope Climb, 12 ascents

52 Kg Thruster, 15 Reps

15ft Rope Climb, 9 Ascents

52 Kg Thruster, 12 Reps

15ft Rope Climb, 6 Ascents

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WOD

Main site

Five Rounds for Time of:

5 Muscle Ups

62Kg Power Clean, 10 reps

Run 220 metres

WOD

Courtesy of CrossFit Scotland

10 Reps 75% 1RM Bench Press

10 Reps CTB Pullups

15 Med Ball Situps

500 Metre Row

5 Rounds for Time working in teams to spot partners

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