06/11/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

10:00 for Quality:

8 Goblet Lunges (Control Eccentric)

8 Goblet Squats (Pause at Bottom)

50′ Straight Arm Bear Crawl

8 Ring Rows (Pause at Top)

CrossFit

Front Squat (3RM)

*Don’t be afraid to “fail” the weight. Nothing worth having is easy

Metcon (AMRAP – Reps)

4 Rounds:

Run 400m in 2:30

Max Bar Muscle-Ups in 1:00

Rest 1:00

Gear: 2.5
Scales:

*If greater than 2:00/400m; scale to 300m

*If no BMU; Rds 1 & 3 Max Pull-Ups/ 2 & 4 Max Dips (Rings or Box)

Rx+:

*20/14 Weight Vest

Notes:

*Do NOT pace the run. Ex: If you normally run 1:40/400’s then do it

*Record total reps

Endurance

Metcon (No Measure)

EMOM 10:

1 – 30 secs mountain climbers

2 – 10 hand release pushups

Metcon (Time)

For time:

100 wall balls 20/14

*Every 2 mins on the minute, run 100m