05/19/2018

CrossFit Full Bore South – CrossFit

CrossFit

Metcon (AMRAP – Rounds)

EMOM 15:

a. 5 Strict Pull-Ups

b. 10 Push-Ups (Perfect)

c. 20 Arch-Ups w/Pause @ Top
Scales:

a. 10-15 Strict Ring Rows

b. 10-15 Knee/BB Push-Ups

c. 0:30 Arch Hold

Rx+:

a. 5 Strict Chest-to-Bar Pull-Ups

b. 5-8 Strict Ring Dips

c. 15 GHD Back Extensions

Notes:

*Log 15 Rds for completion and comment any scales

Operation Red Wing Memorial WOD (Time)

4 Rounds for Time:

3 Bear Complex 135/95

200m Run

8 Bar Facing Burpees

200m Run

8 Thrusters 135/95

200m Run
Barbell:

*Option 1: 115/85

*Option 2: 95/65

*Option 3: 75/55

Notes:

*Use the same weight for every movement