Thursday 6/1/17 - Quality Then Speed


MAIN WOD

M-1: 5 Rounds For Quality:

L-Hold Until :05 From Failure (Rings, Pirouettes, or Boxes)

8/6 Strict Chin-Ups or Ring Rows

32' Handstand Walk (16 Shoulder Taps or 3 Wall Walks)

--25:00 Time Cap--

M-2: 10 Rounds For Time:

8 Pistols, alternating

6 Toes-to-Bar

2/1 Bar Muscle-Ups

--18:00 Time Cap--

L2: 10 Rounds For Time:

8 Modified Pistols, alternating

6 Hanging Leg Raises

2/1 Burpee C2B

--18:00 Time Cap--

L1: 10 Rounds For Time:

8 Lunges

6 V-Ups

2/1 Burpee Pull Up/Jumping Pull up

--18:00 Time Cap--

FITNESS CLASS

F-1: 5 Rounds for Quality:

15 Hollow Rocks

8 Bent Over Supinated Barbell Rows

2 Wall Walks or :30 Overhead Plate Hold (AHAP)

--20:00 Time Cap--

F-2: 10 Rounds For Time:

8 Pistols to Seat or Lunges

6 Knees to Elbow or Toes to Post

4 Pull Ups

--18:00 Time Cap--

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Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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