CrossFit WOD 04/27/2013

20 muscle ups

then

Teams of 2 (1 Man, 1 Woman)

For time:
10 One-arm dumbbell snatches (100 lbs)
Sprint
10 One-arm dumbbell snatches (70 lbs)
Sprint
10 One-arm dumbbell snatches (100 lbs)
Sprint
10 One-arm dumbbell snatches (70 lbs)
Sprint
10 One-arm dumbbell snatches (100 lbs)
Sprint
10 One-arm dumbbell snatches (70 lbs)
Sprint

The two-person team will begin standing in a designated area. At the call of “3-2-1 … Go!” the man reaches down and begins his dumbbell snatches, alternating arms each repetition. After 10 repetitions (including touching the ground on the final repetition), he advances his dumbbell to the next station under control, then sprints to the end of the floor and back to his dumbbell. If when advancing the dumbbell, the athlete drops the weight or does not place it down with control, he or she will be assessed a 1 burpee penalty before completing the sprint.

When the man returns and touches his dumbbell, the woman begins her dumbbell snatches, alternating arms each repetition. After 10 repetitions (including touching the ground on the final repetition), she advances her dumbbell to the next station under control, then sprints to the end of the floor and back to her dumbbell.

When she touches her dumbbell, the man begins his second round of dumbbell snatches. Each time the athletes complete their 10 snatches, they will advance their dumbbell before beginning the sprint.

When both athletes have completed three rounds and the woman touches her dumbbell after finishing her third sprint, the workout is finished.

Time cap: 12 minutes

Posted in Workout of Day