Thursday 12/8/16 - Gymnasty


MAIN WOD

M-1: Weighted Pull Up 2 RM

*Superset with Sets of 5 Barbell Bicep Curl From the Rig

M-2 4 Rounds For Time:

9 Challenging Deficit Handstand Pushups

9 Bar Muscle-Ups

18 Weighted Pistols, 55#/35# KB, alternating

--18:00 Time Cap--

OPTIONS

Level 2:

4 Rounds For Time:

9 Handstand Pushups

9 Burpee w/ Push Up + C2B

18 Pistols

Level 1:

4 Rounds For Time:

9 Seated Press DB/KB Press

9 Burpee w/ Push Up + Pull Up

18 Weighted Box Step Up

FITNESS CLASS

F-1 Snatch + Hang Snatch + OH Squat (Build as Able)

F-2 For Time:

40 Cal Assault Bike

40 Goblet Squats

40 Box Jumps

40 KB Swings

40 Cal Assault Bike

--20:00 Time Cap--

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ashley@crossfitfargo.com
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