Thursday 10/20/16 - Upward Motion


MAIN WOD

M-1: Deadlift 5-5-5,

Then 2 Down Sets of 5 @ 90%

M-2: For Time:

15 Bar Muscle-Ups

30 GHD Sit-Ups

15 Bar Muscle-Ups

--10:00 Cap--

OPTIONS

Level 2

15 Perfect Burpee Chest to Bar/Pull Up

50 Straight Legged Sit Ups

15 Perfect Burpee Chest to Bar/Pull Up

--10:00 Cap--

Level 1

15 Perfect Burpee Jumping Pull Up

50 Butterfly Sit Ups

15 Perfect Burpee Jumping Pull Up

--10:00 Cap--

FITNESS CLASS

F-1: Hollow to Superman Practice on the ground

Move on to Kipping on the Bar if able

F-2: Deadlift

10-10-10-10-10

F-3: 20:00 EMOM

ODD: 10 Calories Rowing

EVEN: 8 Burpees

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Fargo, ND 58104
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jessica@crossfitfargo.com
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