WOD - Friday
/Ring Dip
10-10-10-10-10
Ring Rows
10-10-10-10-10
then,
Complete 3 rounds for time of:
25 Toes to Bar
10 Cals AB
20 Handstand Push Ups
Jarrod Bowe
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Ring Dip
10-10-10-10-10
Ring Rows
10-10-10-10-10
then,
Complete 3 rounds for time of:
25 Toes to Bar
10 Cals AB
20 Handstand Push Ups
Back Squat
5-5-5-5-5
then,
Complete AMRAP in 20 minutes of:
6 Cals AB
250M Rower
200m Ski Erg
10 Burpees
Power Clean
5-5-5-5-5
then,
Complete AMRAP in 20 minutes of:
5 Strict Chest to Bar Pull Ups
10 Ring Push Ups
20 Lunges
EMOTM FOR 10 MINUTES
3 Deadlifts @ 75%
then,
Complete 2 rounds for time of:
25 Pull Ups
25 Box Jump Overs 24”(20”)
25 Push Ups
25 Toes to Bar
Weighted Lunges
10-10-10-10-10
DB Strict Press
10-10-10-10-10
Complete 5 rounds for time of:
400m Run
50 Double Unders
15 Pull Ups
Weighted Pull Up
5-5-5-5-5
Floor Press
10-10-10-10-10
Complete 15-12-9 reps for time of:
DB Thruster 2x20kg (2x15kg)
Muscle Ups
“Dork”
Complete 6 rounds for time of::
60 Double Unders
30 KB Swings 24kg (16kg)
15 Burpees
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CROSSFIT ARENA. Unit 1 / 50 Randall St. Slacks Creek. QLD 4127. Australia
M: 0414 371 986 or M: 0450 757 336 E: crossfitarena@gmail.com