06 Apr CrossFit WOD, April 7, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Apr 7
Warm-up
Upper Body Warm Up with Shoulder Taps
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Weightlifting
Overhead Squat (5 x 3)
Metcon (Time)
AMRAP 1:00
10 Thrusters (115/80)
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)
With a 3 Second Pause at the bottom of the squat.