131128 ~ Tidal Showdown Qualifier

Next weekend, a number of our Canucks will be competing the Tidal CrossFit Team Showdown.  One of the requirements for this competition is a WOD from which the results will help determine each team's seeding.

I thought it would be fun for everyone to give this WOD a go!

Tidal Showdown Seeding WOD

12 min AMRAP:

5 Burpees

10 Wallballs (20#/14# - 10ft, 9ft)

15 Double Unders

Rest 2 min

then...

2 min AMRAP

Ground to Overhead (165/110#)

Rest 5 min

then...

Every 2 min x 6 min

3/6 Front Squat/Backsquat @ 93% 1 RM FS

Cash Out:

10 x 250m row

Rest Ratio = 1:1

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