By Matt Posted On January 27, 2017 Categories : WOD

27/01/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

3 Rounds, not for time:

1 x Row 250m

2 x Skin the Cat to German Hang (5 sec)

10 x Russian Baby makers

2 x Monster Walks (Below Knee)

10 x Glute Bridges (Single Leg)

10 x Superman Rocks

Back Squat (5-5-3-5-3-1+)

Increase percentages 50%, 55%, 65%, 75%, 80%, 85% (Max reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 Wall Balls 20/14lb

20 Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

15 Push Press 50/37.5kg

15 Chest-to-bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Clean & Jerk 50/37.5kg

10 Bar Muscle-ups