08-04-17 WOD

CrossFit Full Bore, CrossFit Full Bore South – CrossFit

Warm-up (No Measure)

4-point squats, PVC kang squats, arm circles, standing banded mid row

Dynamic: 2 minute row then 15 low ring muscle up turnover from toes

Group: 5x 3-5 banded pull-ups + 3x 20 seconds hang from bar

CrossFit

Metcon (AMRAP – Reps)

AMRAP 4:

max row for cal

Rest 2 mins

Metcon (AMRAP – Reps)

AMRAP 4:

max ring muscle ups
Scaled

jumping pullups

Metcon (No Measure)

ROMWOD

Bootcamp

Metcon (4 Rounds for time)

Each for time:

400m run

Rest 2 mins

Metcon (No Measure)

3 rounds for quality:

20 hanging hollow swings + 8 strict band pull-ups