By Matt Posted On October 09, 2017 Categories : WOD

09/10/2017

CrossFit Euphonic – CrossFit

Squat Warm-up (No Measure)

One round, for quality:

250m Row

4 x Monster Walks

10 Russian Baby Makers

10 Single Leg Bridges (Alt)

5 Pause Goblet Squats (3 sec)

Overhead Squat (1RM)

In a 15 minute window, establish a 1RM Overhead Squat.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Kipping Technique Work

Every 30 seconds, for 5 minutes:

5 Beatswings (Tight!)

5 Kipping pull-ups / C2B / BMU

*Scale to hand-release