Courtesy CJ Martin of CrossFit Invictus
WOD: 2 Rounds
2 Minute AMRAP
4/2 Muscle-Ups (Mod: 4 Pull-ups + 4 Dips)
8 Deadlifts (225/155)
Rest 3 minutes
2 Minute AMRAP
4 Power Cleans (185/135)
8 Chest-to-Bar Pull-Ups
Rest 3 minutes
2 Minute AMRAP
4 Front Squats (155/105 – from the floor)
8 Toes to Bar
Rest 3 minutes
2 Minute AMRAP
4 Power Snatches (135/95)
20 Double-Unders
Rest 3 minutes, and then…REPEAT
Always nice to WOD with a bunch of people.
ReplyDelete2 Min AMRAP
4 Pullups and 4 Ring Dips
8 DL at 155#
(first rd, did 2 rds + 1 pullup/ second- 2 full rds)
2 Min AMRAP
4 power cleans at 125#
8 C2B PU
(first rd- 1 rd plus 8, second rd- 1 rd plus 5)
2 min AMRAP
4 front squats at 105#
8 T2B
(first round 3 total plus 5, second rd- 2 rds plus 7)
2 min AMRAP
4 power snatches at 85#
20 DU
(2 rounds both times)
The power cleans were heavy. Everything else felt pretty good. T2B were all unbroken which was great, DU and DL's were unbroken as well. This was not as bad as it looked.