Mon20151026

 In WOD

CrossFit Crescent – CrossFit

 

Strength

Metcon (No Measure)

10 min EMOM Ping Pong

Ping: 5 Strict Pull-Ups

Pong: Strict Ring Dips
Sport: Wear a vest or add weights for more challenge.

Fitness: Scale differently from last week.

* Change pull-ups grip every set (neutral/ narrow/ wide/ reverse/ mixed)

Sport WoD

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

20 Box Jumps 24/20

7 Floor Press 105/75

Rest 5 min

7 min AMRAP:

12 Burpees

7 Bar bent-over row from the ground 105/75
Score Total rounds and reps from bot AMRAPs

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

10 Box Jumps 24/20

7 Floor Press 85/55

Rest 5 min

7 min AMRAP:

7 Burpees

7 Bar bent-over row from the ground 85/55
Score Total rounds and reps from both AMRAPs

RX plus is allowed

Recent Posts

Leave a Comment