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09/03/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

Coaches choice

Conditioning

WOD GOAL

Goal is to be able to cycle barbell

With the lighter weight and move into singles at the top weight

– gymnastics movements should not be singles you need to be able keep these sets a 5 and above

-keep reps small so the movement is always quick – use the run as recovery

Metcon (AMRAP – Reps)

Partner WOD – 30 AMRAP

800 run

20 bar MU

60 Power C&J 60/40

800 run

40 CTB

40 Power C&J 70/48

800 run

60 pull ups

20 Power C&J 80/55
All runs are together

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Scaling

-MU… 2 strict pull-ups

3 Feet elevated ring rows

– CTB…. pull-ups/jumping pu

– pull-ups… jumping/ring row