Just Hangin’ Around

Royal Wolf CrossFit – CrossFit

Skills

EMOM 20 (5 rounds)

1) :30 L-Sit

2) 4-6 Weighted Pullup

3) 8-12 GHD situps

4) Rest

L-Sit

L-Sit

Weighted Pull-ups

GHD Situps

Metcon

Metcon (AMRAP – Rounds)

EMOM until failure to complete round:

1-1, 2-2, 3-3, 4-4 etc…

Hang power snatch (75/45)

Lateral bar over burpee
Minute 0: 1 snatch, 1 burpee

Minute 1: 2 snatch, 2 burpee

Minute 2: 3 snatch, 3 burpee

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Minute 30: 31 snatch, 31 burpee

All athletes row when finished until the last person is done.

By | 2017-12-06T09:46:10+00:00 December 6th, 2017|WOD|0 Comments

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