CrossFit WOD – Sat, Jul 13

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TimberWolf Crossfit – St.Paul – CrossFit WOD

Metcon (Time)

For total time:

4 rounds each:

P1: 5 Snatches @ 135/95lb

P2: 30 double unders

–rest 3:00 —

4 rounds each

P1: 10 Chest to bar pull-ups

P2: Hold top of deadlifts @ 135/95lb for P1 to work

–rest 3:00–

4 rounds each

P1: 10 kipping HSPU

P2: Hold front rack for P1 to work

1 round = both movements completed.

*Masters RX: 115/75lb

Time cap: 32 min

Extra Credit (Optional After Class Work)

Extra Credit Part 1 (No Measure)

1 Strict Ring Muscle Up

Strict Ring Muscle Up Attempt – Make note of how close you were in the attempt along with any assistance you might have used.

Extra Credit Part 2 (Time)

False Grip Chest To Rings Hold for Max Duration

*1 attempt

Extra Credit Part 3 (Time)

Ring Support Hold for Max Duration

*1 attempt