Monday 03/09/2015 CrossFit Workout Macedonia, Ohio NOMORE.org

3:2 “A Way Out”

AMRAP 3 Minutes of:

-1 Rope climb @15’ (scale 5 pull-ups)
-3 Atomic sit-up 2SB’s (scale 1 Slamball, 1 air squat, 1 AbMat sit-up)

*Total feet climbed + Total ASU2SB = Score
Examples of total feet climbed:
15 feet x 3 = 45.
15 feet x 3 + 5 more feet at buzzer = 50.

Rest 2 Minutes

AMRAP 3 Minutes of:
-3 Thrusters @135/95
-5 Bar facing burpees

Rest 2 Minutes

3 Minutes to complete: (RX+ wear 20 pound vest)
-100 Double unders (scale 250 singles)
-32 Pull-ups

Rest 2 Minutes

3 Minutes to complete: (RX+ wear 20 pound vest)
-1 Rope climb @15’
-1 Man maker @35/25
-1 Rope climb @15’
-1 Man maker @35/25
-1 Rope climb @15’

 

Molon Labe CrossFit stands together with NOMORE.org for a tribute WOD based on “32” a workout in memory of my sister Jennifer Nolan Witmer. I miss you. #togetherwecan #nomoreweek

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