CrossFit WOD 2/14/20


Banded 90/90 rotations

DB Press

2×6 Build

Push press prep:

Dip, drive

Dip, drive, press

Rhythm: 1-and-2

Metcon prep:

Front squat


Ring support

Ring dip

Ring pull up

Muscle up

Push Press (5×2)


**Focus on the rhythm component.

***A confident yet challenging effort.

Metcon (AMRAP – Rounds and Reps)

Amrap 12

Muscle ups x5

Thrusters x10 115/80
*Sub an appropriate pulling/pushing ring movement for the muscle ups.

**Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.