Friday 12.19.14 Competitor WOD

Max Effort Upper

Strength

Pull-ups (2min max pull ups)
**kipping or strict

WOD

“Jazz Hands”
75 KB Swings (55,35)
2k Row
75 KB Swings
**CFNE benchmark WOD

Special Strength

1RM Bench Press, max weight + double mico band (red)

Special Strength

8RM normal grip floor press

Abs/Core

50 banded GHD sit Ups
**Only to parrallel

Finisher/Recovery

100 DB roll backs

Announcements

Sunday 12.21.14 CrossFit R5 will be closed for Masters Madness
By | 2016-10-20T15:19:21-04:00 December 18th, 2014|Uncategorized|Comments Off on Friday 12.19.14 Competitor WOD