CrossFit WOD, February 6, 2019


Wednesday 6/2/2019
Please place your order for an open shirt by the 10th  February – the list is at the sign in desk.

Movement Prep
3 minute single skips
2 Sets
4 supine grip pull ups
10 handstand shrugs

Strength & Conditioning
Metcon (Time)
10 Rope climbs for time

Rx – 15ft
Int – 12ft
Sc – Sled pulls @ 80% bw
Metcon (Time)
20 Deadball to shoulder

Tough weight

Metcon
Metcon (Time)
21-15-9
Hang Power clean
Air squats

9-15-21
Hang power snatch
Push ups

Rx – 42.5/30
Int – 30/20
Sc – 20/15

Accessories
Metcon
Open Prep
4 x 6
Touch and go clean & jerks @ 65%

4 x 8 windmills

Metcon
Non Open
4 x 8 Bench press @ 70%
super set with
4 x 20 reverse banded bench

4 x 12 cable crossover pull aparts

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….