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OUR BLOG

Monday 12/4/17

By Wodify | In WOD | on December 3, 2017


West End CrossFit – CrossFit

Front Squat (1 x 2)

Work up to a heavy set of 2 reps

“Eikcaj” (Time)

30 Pull-ups

50 Thrusters (45/35)

1,000 Meter Row

Open Athletes

1. Ring Muscle-Ups

AMRAP 1:00

Ring Muscle-Ups

*Benchmark Test. Does not need to be unbroken.

2. Conditioning

30 Chest to Bar Pull-Ups

50 Thrusters (65/45)

70/50 Calorie Row

3. Pausing Snatch

1 Second Pause at Knee

2×2 – 70%

2×2 – 74%

2×2 – 78%

4. Back Squat

On the Minute x 5:

5 Back Squats – 72%

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