CrossFit WOD, February 7, 2019


Thursday 7/02/2019
Please place your order for an open shirt by the 10th  February – the list is at the sign in desk.

Movement Prep
1 Round
300m Row
20 mountin jumps
10 tuck jumps
5 tempo push ups
10 inch works (no push up)
15m Spiderman crawl

Metcon
Metcon (Time)
Buy in –
20 Burpee box jump overs

6 Ring muscle ups
12 Power Cleans
800m Run
5 Ring muscle ups
10 Power Cleans
600m Run
4 Ring muscle ups
8 Power Cleans
400m Run
3 Ring muscle ups
6 Power Cleans

Buy out –
20 Burpee box jump overs

Rx – 85/55
Int – 60/40
Sc -50/35

* sub ring muscle ups for burpee pull ups/ ctb depending on your level

Extras
Metcon
Kipping skill work
– 10 x 2 kips then regrip
– 10 x box ring transitions (ring muscle ups)
– 4 x max ring support hold in bottom position

ROMWOD

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