By Matt Posted On April 13, 2017 Categories : WOD

13/04/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Three rounds, for quality:

60 Second Bamboo Bar Hold

10 Straight Arm Banded Pull-downs

6-8 Rings to Sternum

Complete within 15 minutes

Metcon (No Measure)

EMOM 16 (4 Rounds)

Min 1: 50 Double-unders

Min 2: 12 Ring Rows

Min 3: 8 Burpee Box Jump Overs 24/20″

Min 4: 12 Ring Dips

Anterior Strength (No Measure)

Three rounds, for quality:

6-8 Box Step-ups – Hugging Heavy KB (8 each leg)

6-8 Glute Ham Raises (Scale with band)

60 Second Supine GHD Hold

Complete within 15 minutes