CrossFit WOD – 10/29/15

CrossFit Elizabethtown – CrossFit
 
Warm-up (No Measure)
A. General

3min Row @easy

B. Mobility

Prone PVC shoulder dislocates

10 reps

https://youtu.be/JEWmoIwYUb0

C. Specific

3 sets

3-5 Beat swings

3-5 Transition mu

Transition Mu

Beginner: https://youtu.be/QYFJ108HOC8

Intermediate: https://youtu.be/vs_ZlCrxfQ4

Advanced: https://youtu.be/spafzsIBzzI
Metcon
A: Metcon (Calories)
5 rounds

3min AMRAP

6 Ring muscle ups

12 Shoulder to OH 135/95 lbs

Max Cal Row in remaining time

1 min rest between amraps
KG: 60/40

Score: Total reps (Cals)

TC: 20 mins

Scaling options

Beginner

5 rounds

3min amrap

6-12 Ring Rows

12 Shoulder to OH @light

Max cal row in remaining time

1 min rest between amraps

Intermediate

5 rounds

3min amrap

6 Box Transition ring muscle ups

12 Shoulder to OH @95/65 lbs

Max cal row in remaining time

1 min rest between amraps

COMP

5 rounds, each for time

3min…

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#