These two were individual WODs from the Crossfit main site posted for two different days, but since they complement each other so well, decided to mash them into a two part chipper.
Part 1 – AMRAP in 12 minutes
- 20 x Weighted Abmat Situps @ 3-5kg
- 10 x Weighted Pullups @ 3-5kg
Rest 5 minutes then…
Part 2 – for time
- 30 x Back Squat @ Body Weight
- Row 1000m
Results: Part 1 – 4 rounds plus 25 reps @ 3kg. Kept weight hugged to chest for situps. Part 2 – 7:38. Used 70kg for Body Weight.