WOD 4/1/19
Skill: MU Review WOD “Boot Camp” 3 Ring Muscle Ups 10 Push Ups 20 Air Squats 20min AMRAP
“While You Were Sleeping” Partners P1: 50 Strict Pull Ups P2: Front Rack Hold (135/95) P1: 50 Clean & Jerks (135/95) P2:…
Strength Every :30 x 12 1 Snatch “Plump Amanda” 9-6-3 Ring Muscle Ups Power Snatch (155/105) –FT–
“Overtime” 60 Double Unders 30 Calorie Row 30 Calorie Ski Erg 14 Minute AMRAP 3 Minute Rest then… :15/:15 AirBike Calories x…
FIGHT GONE BAD 1:00 Minute Stations Wall Balls (20/14) Push Press (75/55) Row (Calories) Box Jumps (20/20) Sumo Deadlift High Pull (75/55)…
“48” 3 Power Cleans (155/105) 6 Front Squats (155/105) 3 Power Cleans (155/105) 12 Ski Erg Calories 24 Double Unders –16 Min…
Strength Deadlifts 2-2-2-2-2-2 (25 Minutes) WOD 7 American Kettlebell Swings (53/35) 7 Push Ups 7 AbMat Sit Ups –7RFT–
The CrossFit Open 19.5 “The Captain’s Cup” In the 9th year of the Open there has always been thrusters in the final…
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CrossFit Open 19.5 33-27-21-15-9 Thrusters (95/65) Chest to Bar Pull Ups Time Cap: 20 Minutes
“Flow Session” OTM- Alternating (24 Minutes) 30 Double Unders 150m Ski Erg 400m AirBike 10- 1 Arm Kettlebell Swing (35/26) 150m Row…