CrossFit Central Manchester Games 2012
Individual workouts
WOD 1 – “Ninja Pain”
5 Rounds for time, of;
– 6 Hang squat cleans (40kg/60kg)
– 8 Box jumps (20”/24”)
– 12 Kettlebell swings (16kg/24kg)
WOD 2 – “Snatch Master”
In 3 minutes complete as many;
– Snatches (30kg/60kg)
WOD 3 – “Franpee”
21-15-9
– Thrusters (30kg/40kg)
– Burpees over the bar
CUT OFF – 30 men and 20 women will go on to compete in Day 2
WOD 4 – “Dirty Diana”
21-15-9
– Deadlifts (80kg/110kg)
50-50-50
– Double unders
CUT OFF – 10 men and 10 women will go on to compete in the Final event
WOD 5 – “THE FINISHER”
– 30 Calorie row
– 15 Ground to overhead (40kg/60kg)
– 15 Chest to bar pull ups
– 20 Calorie row
– 10 Ground to overhead (50kg/70kg)
– 10 Chest to bar
– 10 Calorie row
– 5 Ground to overhead (60kg/80kg)
– 5 Chest to bar
