06/13/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 12:

a) 10 Single Arm Strict Press (Right)

b) 10 Single Arm Strict Press (Left)

c) 10 Scapular Push-Ups

d) 10 Scapular Pull-Ups
*Press: Pause at both ends on all movements

CrossFit

Push Press (5RM)

Push Press (10RM)

Metcon (AMRAP – Reps)

3 Rounds for Reps:

1:00 Single Arm Push Press (Right) 35/20

1:00 Single Arm Push Press (Left) 35/20

1:00 Goblet Box Step-Ups (Alternating) 35/20

1:00 Ring Rows

1:00 Rest

Gear: 2
Rx+:

*50/35

Notes:

*Push Press: 12-15 Reps per Rd

*Step-Up: 14-18 Reps per Rd

*Ring Row: Select angle that allows for 6-8 reps per set (multiple sets per minute) with short breaks

Endurance

Metcon (4 Rounds for time)

Each for time:

200m run

*rest 2 mins

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 burpees

10 box jumps

20 abmat situps

20 lunges