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OUR BLOG

Monday 11/13/17

By Wodify | In WOD | on November 12, 2017


West End CrossFit – CrossFit

“Dirty 30” (Time)

30 Box Jumps (24″/20″)

30 Chest to Bar Pull-Ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Presses (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double-Unders

Open Athletes

1. Ring Muscle-Ups

3 Rounds:

25% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

45% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

2. Back Squat

4 Rounds:

In a :30 Second Window:

Max reps @ 70%

Rest 2:30 between sets

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