Friday’s WOD - 12/20/2019


Skill:

Bar Muscle Up Development (15-20 min)

4 sets of 3-5 reps - jumping bar muscle up progression

WOD:

15 min AMRAP:

15/12 Cal Row /.5/.4 Km Bike / 250/200m Row / 50 Doubles or 100 Singles

9 Hand Release Push-ups

1 Bar Muscle up / Jumping Bar Muscle up variation / Jumping Pull-up variation


15/12 Cal Row /.5/.4 Km Bike / 250/200m Row / 50 Doubles or 100 Singles

9 Hand Release Push-ups

2 Bar Muscle up


15/12 Cal Row /.5/.4 Km Bike / 250/200m Row / 50 Doubles or 100 Singles

9 Hand Release Push-ups

3 Bar Muscle up and so on adding +1-rep until time expires…



Ugly Sweater WOD - 5:30 PM

The 12 Days of Christmas 2.0

For Time:

12 Air Squats

11 Sit-ups

10 Box Jumps / Step-ups @24/20

9 A-KBS

8 Push-up

7 Wall Ball

6 Pull-up / Seated Pull-up / Ring Row

5 Deadlift

4 Hang Power Clean

3 Front Squat

2 Push Press @60-70% (135/95)

1 Thruster

Scaling: Perform as a team or half individually.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com