Monday's WOD - 10/16/2016


Skill:

3x - Rope Climb + Review

Strength:

Push Press

+5-10# to Working Weight

**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**

1x5@65%ww

1x5@75%ww

1x5++Amrap@85%ww

WOD:

5RFT

15 Pull-ups / Ring Row / Seated Pull-up

10 Shoulder to Overhead @ 50-60%

1x - 15 ft Rope Climb / ½ Rope Climb / 1x Lower + Raise

#pullups #shouldertooverhead #ropeclimbs

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com