06/14/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 12:

a) 10 Skier Squats/side

b) 12 Elbow-to-Arm Planks

c) 8 Kip Swings + 0:15-0:20 Passive Hang

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

Metcon (3 Rounds for distance)

Row:

3:00 @8-10

3:00 Rest
Notes:

*Round 1 @8

*Round 2 @9

*Round 3 @10

Endurance

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
Scaled:

ring rows

If cannot complete EMOM, remove 1 rep from each movement