Thursday's WOD - 1/31/2019


Skill:

3x 3-5 - Full Wall Walk / Partial Wall Walk (45 or greater) / Floor Wall Walk / Box Walk

**Athletes will choose the most difficult variation they can complete w/ good technique and perform 3 sets of 3-5 reps depending on their ability.

Strength:

6 Rounds R/L:

5x - 1-Arm Barbell Suitcase Deadlift + 50 FT 1-Arm Barbell Farmer Carry @moderate weight

WOD:

12 min AMRAP:

1 Km / .8 Km Assault Bike (1000/800m)

---

AMRAP in remaining time:

9 American KBS @53/35

6 Pull-ups

1 Wall Walk / Scaled variation

9 A-KBS

6 Pull-ups

2 Wall Walks

9 A-KBS

6 Pull-ups

3 Wall Walks and so on until time expires…

NOTES: Score Completed Rounds + Reps and record KB weight. Due to the cold weather, the original 400m run was changed to an assault bike. It will be 1 Km / .8 Km Assault Bike or the equivalent of 1000/800m. Please make sure the bikes are set for Km instead of miles. Classes will need to stagger start times by 2 min or so and either work off more than one clock or a running clock.

Accessory Work:

Conditioning:

:90 ON/ :90 OFF x 5 sets (15 min)

Max Meter Row

NOTES: Record total meters for each set.


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com