Labor Day WOD

Sep 7th, 2015

Comments: 0
Category: WODS

Labor Day WOD


Guns Out CrossFit – CrossFit

Warm-up

Amanda Warm-Up (No Measure)

200 meter run

3 Rounds

10 Hang Power Snatch

5 Strict Pull-ups

5 Ring Dips

Burgener Warmup (No Measure)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
S1- 115#/75#

S2- 95#/65#

*Ring Muscle Ups may be substituted with:

S1- Bar Muscle Ups

S2- 1 Muscle up= 1 Pull-up and 1 Ring Dip

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