CrossFit Golf

CrossFit Boro – CrossFit

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A: Metcon (AMRAP – Reps)

The objective of CrossFit Golf is to complete the WOD in the fewest possible number of sets. For example, it the WOD contains 10 pull ups and it takes you 5, 3, and 2 reps to compete the 10, then you score would be 3 because you broke 3 times. The goal is not to break more than the given Par number. Perform the following 18 movements (18 holes) in the fewest possible number of sets. Par for the course = 70. Enter this number for Total Reps and Time in the comments.

Teams of 2

40 deadlifts (135/95) – Par 4

30 ring dips/50 bench dips – Par 3

40 pull ups/40 ring rows – Par 4

50 push ups – Par 4

30 OHS (95/63) – Par 4

50 K2E – Par 4

40 wall balls (20/14) – Par 4

40 thrusters (95/63) – Par 4

50 KB swings (53/35) – Par 3

10 MUs/20 C2B/30 Jumping C2B – Par 4

40 hang power cleans (135/95) – Par 4

50 box jump overs – Par 4

50 front squats (95/63) – Par 5

30 T2B – Par 4

50 burpees – Par 4

30 power snatches (95/63) – Par 4

50 dball to shoulder (80/50) – Par 3

100 DUs/300 singles – Par 4

Mobility

lateral seam smash

side deltoid smash

couch stretch

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