15 Sept 2016 – WOD

The CrossFit 1864 Crew living the Chalk Dream at the Bacchus Half Marathon

WORKOUT OF THE DAY

A) Conditioning
5 Rounds for time:
5 Clusters (70/45 kg)
10 Chest-to-bar pull ups

B) Strength: Front squat
Every 90 seconds for 12 minutes (8 sets), perform 3 reps

C) Bonus Gainz
5 rounds, not for time:
5 Strict pull-ups
5 Strict ring dips
- As load as required
- Rest as needed between movements/rounds