Thur20151112

 In WOD

CrossFit Crescent – CrossFit

 

Skills & Drills

Bar Muscle Up

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP

5 Pull Ups

7 Goblet Squats 53/35

9 Hanging Knee Raises
Pull ups scaling option is kipping pull ups with toes on the box/plates

Sport WoD

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP

3 Bar Muscle Ups

6 Front Squat 115/75

9 Toes To Bar

Cash-Out

50 Hollow Body Rocks

50 Superman Rocks

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