Friday's WOD - 11/25/2016


Skill:

3 x 3-5 - Bar Muscle / Pull up skill work (10 min)

  • Bar Muscle up

  • C2B Pull up / Pull up / Ring Row / Seated Pull up

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:

On a 16 min Clock:

50 Cal Row

40 Box Jumps

30 Toes to Bar

20 Shoulder to Overhead

10 Bar Muscle up / Pull up variation

#calorierow #boxjumps #toes2bar #shouldertooverhead #barmuscleup #pushpress

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CrossFit High Bar

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812-404-0095

CFHighBar@gmail.com