Friday 4.7.17 WOD

The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D.


Keg Stretch

Rickrolling (AMRAP – Rounds)

20min EMOM

Odds: 10 DB Snatches (55,35,35,25) + 10′ HS Walk (x2 Wall Walks)

Evens: 15/10 Cal Row

**Score total successful rounds, top score 20

**DB snatches aternate every 5 reps
**Last completed 4.7.16

$ Out

4 Rounds

3 Weighted Bar Muscle Ups

3 Weighted C2B

3 Weighted Kipping Pull Ups

Rest as needed between sets

*The goal is to complete each round without coming off the bar. Use a DB between legs or a weight vest.

5:45am out for a run