WOD | Jan 12, 2018

Main – Stonehill Road – CrossFit

Metcon (AMRAP – Reps)

[20 minute clock]

50 Double Under

20 Deadlift

40 Wall Balls 20/14

20 CTB Pull-Ups

30 Power Cleans

20 HSPU

20 Pistols

10 Thrusters

AMRAP Calorie Row

Rx 125/85

Rx+ 165/110 & 30/20

Metcon (No Measure)

Performance Class

(5am Only)

AMRAP 30

6 OH Plate Lunge

6 Hanging Leg Raise

1 Wall Walk or 3 Inch Worm Push-Ups

*alternate rounds w/ partner

Warm-up (No Measure)

WARM UP:

15 cal Row

50 Jumping Jacks

-THEN-

5 min AMRAP (Ball, Bar, Rope)

2 Inch Worm Push-Ups

3 Kip Swings (rig)

5 Wall Balls (ball)

5 Deadlift (bar)

5 Hang Clean (bar)

5 Front Squat (bar)

20 Singles/DU (rope)

Warm-up (No Measure)

PERFORMANCE WARM UP:

Row 500 m

CrossOver Activation

5 min AMRAP

4 Pass Through – Band

2 Roving Plank

4 Banded Lunge at rig

3 Kip Swing

Bike 5 cal