10 Wallballs (20/14)
20 Pull-ups
10 Wallballs (20/14)
20 Box Jumps (24/20)
10 Wallballs (20/14)
20 Ring Dips
10 Wallballs (20/14)
20 Kettlebell Swings (53/35)
10 Wallballs (20/14)
Rest 5 minutes. Repeat. Score is total time in seconds.
BONUS: Take one second off your time for each extra WB completed in the 10 min time frame.
PENALTY: Add one second to your time for each rep not completed in the 10 minute time frame.
Scoring example:
Round 1. Finish at 9:15 and get 15 extra WB - time is 9:00
Round 2. 3 reps not completed - time is 10:03
Final Score = 19:03 or 1143 seconds.
POUND FOR POUND
Saturday, May 11th - VOLUNTEER today!
CrossFit Montgomery is hosting the third annual Pound For Pound (A.K.A. #4#), a one-day fitness competition. Scoring and weights used in the workouts for advanced and intermediate athletes will be scaled based on the body weight of the athlete. We ask: Are you the fittest pound for pound?
Pound For Pound 2013 is powered by Wright Equipment. This year's event is a fundraiser for the Special Operations Warrior Foundation (SOWF). The event is free and open to spectators; however, monetary donations for SOWF will be encouraged at the event.
More information is available on their website: www.crossfitmontgomery.com
