Claudia’s Semi-Farewell WOD

Omnis CrossFit – CrossFit

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Metcon (Time)

Team WOD

Buy In

3 min Handstand Hold

50 Deadlift, 135/95

150 Abmat Sit-Ups

200 Air Squats

Cash Out

3 min Handstand Hold
Teams of two. To start one member will hold the handstand. When that person drops the other will kick up. The total time together will be three minutes. This is the same for the cash out.

For the rest one person will complete as many reps of the movement while the other person runs 200 meters. When the runner returns, they will switch. Movements are stopped when the runner enters the box. If all reps are finished for that movement before the runner returns, the other athlete may not move on to the next movement until the person returns.

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