"400"

Center: The one and only, Chris Joyce.  Miss you!

EQUIP: Bar (a: 115/85, b: 95/65), AbMat, Plate (45/25), Wall Ball (20/14), KB (53/35)

WARM-UP:

*Active Stretch

-then:

*400m Run

*40 x Mtn. Climb

*30 x Air Squat

*20 x Mini-V-Up

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SPEED WORK:

4 x 400m Run Sprint w/ 1:1 work:rest ratio

SCORE = Total Time to complete

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-4 min. recovery as a group-

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“400” -

-Inspired by Chris Joyce’s 400th CrossFit WOD at CROSSFIT S3-

(a slightly modified version of the original "400" WOD written by Eric White)

40 Min. AMRAP -

*40 x Deadlift (a: 135/95), i: 115/85, b: 95/65)(use same bar throughout WOD)

*40 x Power Clean

*40 x Hang Power Clean

*40 x Shoulder-to-Overhead

*40 x Squat Jump

*40 x Ring Push-Up

*40 x Weighted AbMat Sit-Up (45/25)

*40 x Wall Ball (20/14)

*40 x KBS (53/35) 

*40 x Burpee

-Upon completion at 40 reps each, start back over at 30 reps each (“300”).  Get as far as you can before time is called.

SCORE = Total Reps