CrossFit WOD – Fri, Apr 7

Posted by

Announcements

Closed for Easter

We’ll see you for normal hours on Saturday and Monday. Enjoy the holiday!

CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (Checkmark)

3-5 sets

3/3 Strict rope pull-ups*

12 Ring rows

*3 with right hand on top, 3 with left hand on top
TC: 12 minutes

Scaling Options

L1: 5 Strict banded chin ups or rope pulls with feet on box

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

21 deadlifts

21 hand release push-ups

400m run or 1000m bike erg
L1: 95/65

L2: 205/135

L3: 225/155

Extra Accessory

Accessory (Checkmark)

5 sets

8 Band pullovers

8 Band rows

@ heavy (ish) band