WOD | April 28, 2016

WOD:

  3 Rounds

    AMRAP 4

      5 x FSQ (155/105)

      7 x Pull Up

      9 x Sit Up

      *Rest 2 minutes

 

EXTRA WORK:

  Weightlifting:

    1. Clean High-Pull + Hang Clean + Clean 6 x 1 @ 75%

    2. Push Press Build to Heavy 3

  Gymnastics:

    EMOM 10

      5-7 x TTB

  Conditioning:

    3 Rounds

      20/18 x Cal Row

      40 x Double Under

      20 x Burpee

    *Rest 1:1 between rounds

BOX INFO: 

 Spring Fever Comp @ CrossFit Apex: Saturday April 30th

  Masters of the Universe Comp @ CrossFit Generation: Saturday May 7th

  MU Series Installment 2.0

     Verge Conshy: Wednesday April 27 @ 8pm

     Verge FW: Saturday April 30 @ 10am