CrossFit WOD, August 22, 2019


Thursday 22/08/2019
We are holding our second CrossFit competition on 24th August – no classes available on the day!

Pre class Prep
30/20 cal skii
30/20 cal Row
40m toe walk
– leg openers
– leg closers
– Seated L scissors

Movement Prep
Coach led
– Running Prep
– gymnastics floor work
– gymnastic rig work
– rope skipping work

Metcon
Metcon (Time)
For Time
800m Run
25 TTB
150 D/us
25 Pull ups
50/40 calories
25 TTB
100FT HS walk (30m)
25 Pull ups
800m Run

Rx – Chest to bar pull ups
Int – Pull ups
Sc – jumping pull ups / reduce rep volume if you can do pull ups before scaling

– 60 shoulder taps instead of handstand walk or attempt lateral wall walking

Accessories
4 x 8 Bench press @70%

EMOM (until failure)
7 Push-ups
7 Ring rows

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