12/03/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP X 8

30 Single Unders

5 Burpees with tall jump

5 Scap Pull-Ups

– Shake out and rest-

3-5 Strict Pull ups

:10 Chin Over The Bar Hold

25′ Low Butt Bear Crawl

HS Walking Progressions

Strength/Skill

SKILL

10:00 Practice

Handstand Walking

Metcon

Metcon (Time)

3 SETS

50 Double Unders

20 DB Push Press (45/35)|(35/25)

50 Double Unders

:30 HS Hold (wall)

-Rest 1:00-

3 SETS

10/8 Calorie Bike

20 Ring Rows

10/8 Calorie Bike

10 Bar Muscle-Up

-Rest 1:00-

Score = Total time

Categories: WOD

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