Warm-up: Stand Firm CrossFIt “Fall Fishing Contest”.
$1 Entry Fee.
Row 4 fish games.
Total points for your best three games. Winner takes the $$$$
WOD: PURE HE…DOUBLE HOCKEY STICKS
5 Min. AMRAP
50 Wallball 20/14
40 Box jumps 24/20
30 T2B
20 Slamball 40/30
10 SHSPU
Rest 3 minutes
5 Min. AMRAP (start where you left off in the 1st AMRAP)
50 Wallball
40 Box jumps
30 T2B
20 Slamball
10 HSPU
Rest 3 minutes
For time:
50 Walball
40 Box jumps
30 T2B
20 Slamball
10 HSPU
You will have two scores….total reps during the 1st 2 AMRAP’s and total time to complete the last segment.
Icing: Muscle up work.
3 X Max effort if you have them.