WOD | February 2, 2016

WOD:

  AMRAP 14:

    15 x Wall Ball

    12 x Box Jump

    3 x Muscle Up

    *Scale Muscle Up to 1:1 Strict C2B Pull Up Strict Pull Up etc...

 

EXTRA WORK:

  Weightlifting:

    1. Front Squat

      4 x 3 @ 80%

    2. Jerk Balance

      7 x 2 @ 40-50%

  Gymnastics: OFF

  Conditioning:

    Row 6 Rounds

      350m Sprint

      Rest 90 seconds

 

BOX INFO: 

  Crossfit Open begins February 25, 2016