Friday’s WOD

BootCamp:

For Time:

30 Burpees

50 Sit-ups

1 Wall Climb

40 Sit-ups

2 Wall Climbs

30 Sit-ups

3 Wall Climbs

20 Sit-ups

4 Wall Climbs

10 Sit-ups

5 Wall Climbs

30 Burpees

CrossFit #131024:

Warm-up:

Skill:

Burgner

15 Minute AMRAP:

15 Chest to Bar Pull Ups

30 Ring L Sits

Cash Out:

Tabata

Plank Holds & Air Squats (alternating)

 

 

Advance #130622:

Strength

Smolov 1/4 – Click Here for Smolov Calculator

HBBS 10X3 @ 85% – rest at least 2 minutes

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 Minutes to establish a 1RM Clean & Jerk.

Conditioning

30 Bar Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.