211031

30
Oct

211031

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

“The Walking Dead”

If you are alive you will start the workout with the first group. If you are a Walker you will start the WOD exactly 3 minutes after the living people and try to catch them!

Run 800 meters

20 double unders

40 air squats

60 sit ups

60 Plate G2OH 45/25

40 push ups

20 pull ups

Run 800 meters
If you are a Walker you must catch at least one person. If you fail to catch somebody, you must do a penalty of 25 burpees after the workout. If you are alive and you get caught by any Walkers then you must do the 50 burpees. The only people who don’t do burpees are the living who don’t get caught and the Walkers who catch people.