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Thursday’s WOD - 1/4/2018


Skill: Rope Climb Review Strength: Pause Back Squat **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT. 5x3@70%ww**

WOD: 5 Rounds - 3 min AMRAP / 1 min REST 5 C2B Pull ups / Pull-up / Seated Pull-up / Ring Row 10 Hand Release Push-ups 15 Air Squats 1 Rope Climb / ½ Rope Climb / 1x Lower + Raise Max Effort Row for Calories in any remaining time… Accessory Work: E3MOM x 4 sets (10 min) 20m Barbell Back Rack Walking Lunges @ 135/95 12 Cal AB or 12 Cal Ski 


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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