27 Oct CrossFit WOD, October 28, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Oct 28
Warm Up
<p>6 min AMRAP<br />30-sec single/double unders<br />5 Wallballs (focus on breathing/arm cycling)<br />5 Kip Swings<br />5 Hips to Bar<br /> <br />2. Workout Prep<br />3 sets:<br />5 Wall Balls <br />10 Double Unders<br />3 Kipping Pull-ups<br />(set 2: 3 Kipping chest to bar, Set 3: 1 Muscle Up)</p>
Metcon (Time)
<p>150 Wall Balls (20/14) (10’/9’)<br />300 Double Unders<br />30 Ring Muscle Ups (OR 60 Chest to Bar)<br />*Partition as desired</p>
<p>Example:<br />10 rounds<br />15 Wall Balls (20/14) (10’/9’)<br />30 Double Unders<br />3 Muscle ups </p>
Auxiliary Work
<p>3 sets<br />14 Barbell Front Rack Step Ups (7/7)</p><p>* This is for quality, not for load! </p>