wod

Sunday

CrossFit Fixx – Outside!

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5 Scap Pull-Ups + 5 Kipping Swings + MAX Alt. Shoulder Taps

MIN 2 – 10 Ring Rows + MAX Sit-Ups

MIN 3 – 5 DB Push Press + MAX Air Squats

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

3 Slow Wall Walks

5-7 Slow Lying Leg to Pole

5-7 Strict Pull-Ups

(No Measure)

Workout

Metcon (6 Rounds for time)

EVERY 2:00 FOR 6 SETS

5-10 Kipping Pull-Ups*

10 DB Push Press (50/35)|(35/20)

10 DB Goblet Squat

*Pull-Ups must be completed unbroken for all sets.

(Score is Each Set for Time)

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