Skill - Muscle up Kipping ring muscle ups Kipping dips or Hollow banded pulls support drill 20 min EMOM min 1 - Bike min 2 - weighted flutters min 3 - Devils press min 4 - Wall walks min 5 - Golfers deadlift
Due to a high amount of members new to CrossFit benchmarks or not having an up to date SugarWOD for benchmarks. I am looking to program 1 a week to update your SugarWOD accounts, so please start using to allow me to see what as a gym we are weak in.
I will be programming either on a Monday or Tuesday so if you wanna retest or set your bench marks please keep these days free
Oly - power clean hang clean jerk Angie - 100 pull ups 100 push ups 100 sit ups 100 squats
8am 20 min AMRAP team wod 20/15 cal row ME Bar MU rest as needed 9am team wod 300 wall balls 150 box jump overs 90 Snatches 10:00 amclean grip OH squat 8 x 1 Hang clean + clean + jerk Pendlay row 5 x 5