Run DMC

Jul 15, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Gymnastics

Not for Time:

1:00 Light Row + 60% of Max Strict HSPU

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 50% of Max Strict HSPU

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 40% of Max Strict HSPU

1:00 Light Row + 50′ HS Walk

https://www.youtube.com/watch?v=0wDEO6shVjc <<https://www.youtube.com/watch?v=FdgJ9jZIT-Q <<

Metcon

Metcon (Time)

4 Rounds:

200 Meter Run, 8 Bar Muscle-Ups

200 Meter Run, 12 DB Power Snatches

Dumbbell 70/50
https://www.youtube.com/watch?v=OCg3UXgzftc <<https://www.youtube.com/watch?v=9520DJiFmvE&t=4s <<

Accessory

3 round:

Banded archery row x 12 total

BB curls x 10

DB ½ kneeling press x 8 each