‘CGB for the Title’
5 rounds For Reps;
1 Min Floor Wiper 75/55 (L+R=1)
1 Min Situps
1 Min Knee 2 Elbows
1 Min Situps
1 Min Toes 2 Ring
1 Min Rest
Skill;
Turkish Getup
WOD;
Tabata;
Box Jump 20″
Sumo Dead Lift High Pull 2/1.5 pood
Jump Rope; Single Skip
Bottom 2 Bottom Air Squats
8 cycles of 20 seconds on, 10 seconds off for each exercise with a 1 min rest between exercises
**score for each exercise is the least number of reps performed in any of the eight intervals, total score is those four scores combined
Post Tabata score for each exercise and total for final score:
E.G. 22, 20, 75, 12= 129
WOD;
10 Front Rack Lunges 75/55lb
7 Pushups
1 min rest
10 Wall Ball Shots 20/14lb (10′ target)
7 Floor Press 75/55lb
1 min rest
Back Rack Lunges 75/55lb
7 Pushups
1 min rest
10 Med Ball Clean 20/14 lb
7 Push Press 75/55lb
**Score is total reps