08-09-17 WOD

Warm-up (No Measure)

air squat, alternating front arm swings, glute bridge, forearm stretch

Dynamic: FQ: 1 minute row, 15 ring row, 15 box step-ups, 15 Russian KBS

Group: 4x 4-7 strict/banded pull-ups + 3x 30 seconds/max effort hang from bar

CrossFit

Metcon (Time)

For time:

1500m row

30 chest to bar pullups

45 box jumps 24/20

60 hang power clean 75/55 (+ 95/65)

 
Scaled

1000m row

30 pull-ups/deficit ring row

45 box jumps 20/14 or step-up

60 hang power clean 65/50

Metcon (No Measure)

ROMWOD