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07/01/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Strength/Accessories

Metcon (No Measure)

10 EMOM alternating

4 bench press @ 83%

6 strict T2B
if you can’t do strict then

work on holds and lowers

for 4 reps

Conditioning

Metcon (Weight)

5 Rounds for Max weight

9 DL

7 HP cleans

5 Front squats

3 S2OH

90 sec rest
Start with a weight you can do unbroken – add weight each round

—Score is max un broken weight

Finisher

teams of 2

4 minutes

ME

Muscle ups (Ring)

—————-

scaling options

___________

Bar

strict

C2B

pullu ps

ring rows