Wed20150722

CrossFit Crescent – CrossFit

 

Strength

Metcon (AMRAP – Rounds and Reps)

10 Min EMOM

5 Pull-ups

10 Crossover Push-ups (using KB)

Beast Mode:

5 Chest-to-Bar Pull-ups

10 Ring Push-ups
If 5 Pull-ups and 10 Push-ups is too much and you are unable to finish the round, drop the reps down to 4 and 8, or 3 and 6.

Score your Rounds and Reps: Score Rounds as total rounds completed, 10 possible rounds, with the amount of reps of pull-ups you scored. 5 being you did 5 pull-ups and 10 push-ups each round, 4 reps being you did 4 pull-ups and 8 push-ups each round, etc. Only your lowest score counts. Score Rx+ if you did Beast Mode.

Fitness WoD

Metcon (Time)

7 Rounds for Time

7 SDHP 95# / 65#

7 Push Press 95# / 65#

1 Shuttle Run

Sport WoD

Metcon (Time)

5 Rounds For Time

1 Legless Rope Climb

10 Pistols, Alternating (5 per leg)

25m Handstand Walk (sub: 5 Wall Walks)

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