Wed, 11/21/2018


"Christine" *BENCHMARK WOD* 3 Rounds For Time •Row 500m •12 Deadlifts (bodyweight) •21 Box Jumps (24''/20'') Scale Options: DL - 60% Bodyweight Box - 14 Jumps or 21 Step-ups MetCon Edition 500 M Row (400 M Run) 20 KB Deadlifts 30 Box Jumps Beginners 500 M Row / 400 M Run 12 KB DL 12 Box Step Ups

Notes:

“Christine” is a CrossFit benchmark workout that utilizes athletes bodyweight to determine how much weight is on the barbell. Although this is the prescribed loading, athletes should choose a weight that they could complete 25+ repetitions unbroken and in 1-2 sets each round. The height on the box jumps for all athletes is 20 inches. The deadlifts and box jumps will likely be completed quicker than the row, or right around the same time. That means that if you have more athletes than rowers, multiple heats may be necessary. Another option would be to stagger athletes by two minutes, with no one owning a rower. This means that athletes may use any rower than is open when beginning the next round. For today, we will allot time for two full heats.

#WOD #deadlift #christine #run #boxjumps