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OUR BLOG

Friday 7/12/19

By Wodify | In WOD | on July 11, 2019

West End CrossFit – CrossFit

“Encore” (Time)

3 Rounds

750m Row

50 Air Squats

25 Russian Kettlebell Swings (70/53)

*Fitness – 53/35

Open Athletes

Ring Muscle Ups – Max set

1 Attempt for max reps

*If you don’t have ring muscle ups-

With a 10:00 running clock, work with varying band tensions on the banded strict ring muscle up. Build to a 7-10 rep for the day.

Stamina squats – High Repetition

4 Rounds:

9 Back squats – 70% of 3RM Back squat

“Encore”

3 Rounds

40/30 cal row

20 Lateral Burpees over bag

10 sandbag over shoulder 150/100

Body Armor

5 x 50m Sled Drag

1 x 400m Farmers Carry

1 x 100 Banded Pull Aparts

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