By Matt Posted On October 17, 2017 Categories : WOD

17/10/2017

CrossFit Euphonic – CrossFit

Kipping Technique Work

Every 30 seconds, for 5 minutes:

5 Beatswings (Tight!)

5 Kipping pull-ups / C2B / BMU

*Scale to hand-release
Spend 10 minutes working on your Kipping Pull-up, Chest to Bar or Bar Muscle up.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Bench Press (10-10-10)

Perform 3 sets of 10 reps around 70% of your 1RM.

Bent Over Row (10-10-10)

Perform 3 sets of 10 reps around 70% of your 1RM.