Friday WOD

May 13th, 2016

Comments: 0
Category: WODS

Friday WOD

Guns Out CrossFit – CrossFit

Warm-up (No Measure)

400 M Run

Tic Tac Toe

Mobility

Banded Shoulder

Arm Swings/leg Swings

Good Mornings

PVC Pass Throughs

Metcon (Time)

“No Introduction Needed”

100 Double-Unders, 10 Power Snatch, 5 Ring Muscle-Ups

80 Double-Unders, 8 Power Snatch, 4 Ring Muscle-Ups

60 Double-Unders, 6 Power Snatch, 3 Ring Muscle-Ups

40 Double-Unders, 4 Power Snatch, 2 Ring Muscle-Ups

20 Double-Unders, 2 Power Snatch, 1 Ring Muscle-Up

RX– 135/95

RX+ 185/135
S1 115/75

S2 95/65

S3 75/45

*Chest to Bar Pull Ups and any scaled variation will be scaled down movement for MU’s

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