6 November 2013

Here is the METCON portion of today's WOD:

CrossFit 204 Pick Yer Poison: A Pirate’s Game of Strategy

__ 20 overhead lunges (45/25 lb.) - 2 points
__ 15 wall walks - 7 points (20 modified wall walks - 4 points)
__ 40 thrusters (95/65) - 9 points (45/33) - 4 points
__ 50 burpees – 10 points
__ 50 pull-ups or ring rows – 6 points (C2B – 10 points)
__ 200 double-unders or 400 singles - 5 points
__ 40 box jumps (any reasonable box) - 4 points
__ Row 1K - 6 points
__ 30 wall-balls (20/14 lb, 10/9 ft.) - 4 points
__ 30 toes-to-bars/leg raises – 4 points
__ 20 deadlifts (275/185) - 8 points
__ 20 handstand push-ups – 6 points
__ 50 push-ups – 6 points
__ 20 back squats (225/155 lb.) - 8 points
__ 30 KB swing (25-lb. min. for women, 35-lb. for men) – 4 pts
__ 20 shoulder presses (95/65 lb.) - 6 points
__ Muscle-ups - 10 = 10 points
__ 120 air squats - 7 points

______ TOTAL

**used with permission from CrossFit 204.  thanks Mike!