CFRE WOD 1/2/15

Jan 1st, 2015

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Category: WOD

CFRE WOD 1/2/15

Main – CrossFit

500m Row (No Measure)

Row 500m!!!

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Power Clean (3@60, 3@70, 3@80, 2×3@85)

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
The prescribed equivalent for Muscle Ups, if you can’t do a Muscle Up, is for every Muscle Up you do 4 Pull Ups and 4 Ring Dips or Paralette Dips.

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