CrossFit

Apparatus Gymnastics Warm Up

Ring Work 2 Rounds

:10 L Hang

:10 Support Hold

5 Ring Pushups

5 Ring Rows

3 Ring Dips

Bar Work 2 Rounds

:10 Tuck Hang

5 Strict Pullups

3 Kipping Pullups or Attempts

5 Parallette Pushups

 

Strength WOD

Pos. 1 Clean Pull + Pos.1 Power Clean

2@60%

2@70%

(2@80%)X2

1 Attempt at 90%

 

Conditioning WOD

Partner Up: AMRAP in 14 Min

5 Muscle Ups*

10 Slam Ball Cleans (50/40)

Slam Ball Presses** (50/40)

Partner does Double Unders (sub attempts). Switch when round is completed

 

Scaling/Notes

*MU Sub: 10 Pull Ups&5 Ring Dips Per Round

**Ball Must Touch Chest Each Rep

Intensity

Partner Up – Rowing Warm Up

3 Rounds

Rower: 10 legs only row, 10 upper body, 10 full row

Non-rower: First round pushups, second round squats, 3rd V-ups

 

WOD 1

For Time

800 M Run

80 Russian Twists (30/20)

70 Pushups

60 Russian KB Swings (24/16)

50 Wallballs (20/14)

40 Ball Slams (30/20)

30 Kipping Pullups (sub 10 Strict & 20 Kip Attempts)

20 Thrusters (30/20)

10 Burpees

1000 M Row