By Matt Posted On November 25, 2017 Categories : WOD

25/11/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Skill warm-up

Spend 15 minutes working on:

Muscle-up Progressions / Strength

Kipping or Butterfly Progressions

Metcon (6 Rounds for reps)

With a rolling clock, for max reps….

At 00:00 Perform:

AMRAP 4

400m

Max Rep Thrusters 42.5kg / 30kg

At 08:00 Perform…

AMRAP 4

100 Double-unders

Max Rep Pull-ups

At 16:00 Perform…

AMRAP 4

400m Run

Max Rep Power Snatches 42.5kg / 30kg

At 24:00 Perform…

AMRAP 4

100 Double-unders

Max Rep Toes to Bar

At 32:00 Perform…

AMRAP 4

400m Run

Max Rep Box Jumps

At 40:00 Perform…

AMRAP 4

100 Double-unders

Max Rep Burpees

*Write down your score each round, input a score for each round into WODify.

**Beginners scale Double-unders to a number you can complete within 2 minutes.