Crossfit North Cloud – CrossFit
This is the second WOD for the Fittest in Kansas, use extra gym time to tackle the monthly challenge, work on skills, but most importantly cheer on the others that are doing the workout!
Metcon
Fittest in Kansas 16.2 (AMRAP – Rounds and Reps)
8 Minute AMRAP of:
60 Wallballs (20/14) (10’/9′)
40 Toes-to-Bar
20 Burpees to a 6′ Target
Standards:
Wallballs: Reo begins with ball in rack position with hips and knees extended. Athlete must complete a full depth squat with their hip crease below the top of the knee. Each rep ends with the medicine ball making contact with the wall above the 10′ line for males and 9′ for females.
Toes-to-Bar: Rep begins with athlete’s feet behind the bar and ends when both feet simultaneously make contact with the bar between the hands.
Burpees: Rep begins with the athlete standing with knees and hips locked out. They will lower themselves to the ground and their chest must touch the ground before coming back to the standing position. Once they get to the standing position they must jump and touch the target, with both hands 6″ above their one hand reach.
*Tiebreaker time is the time it takes you to complete 1 full round.
Weightlifting
Bear Complex (Build to 1-RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
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