22 Dec 2018 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

For time:
2000m Row

immediately into…

5 rounds of:
9 Front squats (70/47.5 kg)
12 Chest to bar pull-ups

immediately into…

800m Run

Competition Class

A) Gymnastics Skills

A1) 10-15 minutes on freestanding handstand technique, then 3-5 attempts at a max hold

A2) 10-15 minutes on bar muscle-up technique

B) Conditioning

For time:
2000m Row

immediately into…

5 rounds of:
9 Front squats 82.5/55 kg
9 Bar muscle ups

immediately into…

800m Run