CrossFit – Fri, Apr 25
Warm-up
Warm up
2:00 Machine
-into-
10:00 AMRAP
10 Banded Pass Throughs
4 Worlds Greatest Stretch (each)
4 Up Downs
10 Sit Ups
4 Hang Muscle Snatch (PVC – empty bar)
Skill
Skill
6:00 EMOM (0:30 on/ off)
Min 1 – Static Hang
Min 2 – Max Unbroken
Level 1: Challenging Ring Row / Jack Knife Pull Up
Level 2: Banded Strict Pull Up
Level 3: Strict Pull Up
WOD
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
10 Hang Power Snatch (75/55)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (20/14)
*Target number of rounds: 4+
