Deadlift (10 Reps Unbroken (no dropping until rep 10))
Metcon
21-15-9
Ring Dips
SDHP (115/75)
Bar Over Burpees
Karen
For Time:
150 Wall-Ball Shots, 20# / 14#
Then
50 Sit Ups
40 Hollow Rocks
30 Knees to Elbow
20 V- Ups
10 Reverse Burpees
For time
Congratulations to everyone who got their first muscle up! There’s nothing like the CrossFit Open to add a little motivation!
WOD #1
20 Cal Row
2 – 50m Sled Suicides
Partner 1 works 7 minutes/ Partner 2 Rests
At 7 minutes Partner 2 takes over
WOD #2
7 Sumo Deadlifts (185/135)
14 Hollow Rocks
Partner 1 works 7 minutes/ Partner 2 Rests
At 7 minutes Partner 2 takes over
WOD #3
15 Burpees
1 Leg Crank
(1 Leg Crank = 24 squats + 24 Lunges + 24 Split Jumps + 12 Jump Squats)
Partner 1 works 7 minutes/ Partner 2 Rests
At 7 minutes Partner 2 takes over
