This is the first WOD from CrossFit New Zealands 3rd Birthday Battle Royale.
There are 3 scaling options, so pick your poison:
Rx Division
1000m run
50 Pullups
40 Overhead Walking Lunges 20/10kg
30 Hand release Burpees
20 Zercher squats 20/10kg
10 Handstand Pushups (kipping allowed)
Intermediate Division
800m run
20 Pullups
20 OH Walking Lunges 20/10kg
20 Hand release Burpees
20 Zercher Squats 20/10kg
20 Pushups
Beginner Category
600m run
20 Jumping Pullups
20 OH Walking Lunges 10/5kg
20 Hand Release Burpees
20 Zercher Squats 10/5kg
20 Kneeling Pushups
The ladies take on Over Head Lunges in Open workout 11.6
“scaled’ RX version 14.40 (25 pullup and 30 sec hand stand hold)…Nice workout, but guess what I’ll be working on next!!
I did the Int. good choice for me 11:58
Congrats to Anita for kicking her daughters arse by 3 effin minutes! why to go! one for the masters!!
Ah bollocks, would of liked to do this WOD, looks awesome! Unfortunately I have apparently got a 6 wk recovery ahead of me for a bursa-sack (…in my shoulder) injury. Bollocks to that too. Bollocks is now my new word. See you all in the gym soon!
Azza, love your new word, not so keen on your injury. 🙁
Great work in the gym tonight. Welcome to Danielle from Canada.
🙂
Bursa sack….ouch! And GO Anita!!!!
nice – enjoyed this. Have no idea what my time was! somewhere in the teens??
p.s – loving the 80s tunes – keep them coming Mrs DJ! x
Awesome workout. Took ages, especially the Burpees!!! Managed RX though, with the exception of HSPU using abmat and 5kg weight.
Scaled RX (box jump pull ups & 30 HS hold),
16.28…go the ‘mature people’…..hehe.
Awesome stuff there Nick & Adam…those HSPU’s looked hard:(