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CrossFit Benchmark WOD: “Christine” + CFK Throwdown WOD #3 – Wednesday 11/30

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Benchmark WOD (20 Minute Hard Cap)
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)

Level 2 -3/4 Bodyweight
Level 1 – 1/2 Bodyweight

Rest 7-10 Minutes

WOD 2 (10 Minutes)
1000m Row*
100 Sit-ups


ALSO – Here is the CFK Throwdown WOD #3


9 Minute Time Cap

4 Rounds

1 Partner completes 40 Wall Balls while the other does burpees. Alternate rounds (2 rounds each)(20/14 – 10’/9′)(14/10 – 9’/9′)

The partner doing burpees can only perform burpees while the other partner is doing wall balls. If the wallballing partner stops, the burpees must stop as well

Score for the workout is total burpees.

NOTE: If a team finishes all 4 rounds of wall balls under the time cap, the remaining time will be dedicated to adding burpees to their total count. One partner works at a time