CrossFit WOD – Wed, Nov 2

TimberWolf Crossfit – St.Paul – CrossFit WOD

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Jump Rope Fun (Time)

200 Running Man Single Unders

100 Double unders

50 Double Under Crossovers
Scale:

200 running man

100 double foot jumps

50 double attempts or crossover

No rope

200 alternating Plate steps

100 2-foot plate hops

50 Lateral plate hops

For Time (Time)

3 rounds

7 T2B

7 Pull-ups

–

21 DL (225/155)

–

3 rounds

5 T2B

5 C2B

–

15 DL

–

3 rounds

3 T2B

3 Bar Muscle Ups

–

9 DL

15min Cap
Mixed Skills Workout.

Traditional 21-15-9 complex.

Good goal is to hang on to each individual movement. Can think of the DL in 3 sets as well.

Scaling

3 rounds

7 K2C, V-ups or situps

7 Jumping Pullups

–

3 rounds

5 K2Eye, V-ups or situps

5 Jumping C2b

–

3 rounds

3 T2B, Vups or situps

3 Pullups or ring rows

DL weight: 135-185,95-125