Thur20151015

 In WOD

CrossFit Crescent – CrossFit

 

Strength

Metcon (3 Rounds for reps)

Kipping Pull-Ups

Max Set of Kipping Pull Ups
if you can’t do kipping pull ups complete 3×10 strict pull ups with a band

pick band that is challenging

Fitness WoD

Metcon (Time)

10,9,8,7,6,5,4,3,2,1

Back Squats 105/75

6 Inverted Bar Rows on a low rack

E2MOM

5 push ups
You start with the 10 reps of back squat then the 6 inverted rows, next round is 9 back squats followed by the 6 inverted rows,… etc

Every 2 min you stop and perform 5 pushups then you carry on where you have stopped.

Bar is lifted of the ground

Sport WoD

Metcon (Time)

10,9,8,7,6,5,4,3,2,1

Back Squats 125/95

2 Muscle Ups

E2MOM

5 push ups
You start with the 10 reps of back squat then the 2 muscle ups, next round is 9 back squats followed by 2 muscle ups… ect

Every 2 min you stop and perform 5 pushups then you carry on where you have stopped.

Bar is lifted of the ground

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