Friday WOD

FRIDAY CROSSFIT 04/27/18

A. Skill Work:

Spend 10 minutes practicing hollow body/ superman swings + mu transitions.

B. Bench Press 5 x 4 (climbing)
5th set AMRAP at -15%

C.

SPORT:

EMOM x 14 minutes

ODD: 40-50 double-unders
EVEN: :45 burpee muscle-ups

Scoring

4 reps = 40 du
5 reps = 50 du

+2 bonus reps for unbroken rounds

bmu + du = total score

GRIND:

EMOM x 14 minutes

min 1: 45 max db box step over
min 2: :45 max burpee pull ups

hold a dumbbell in both hands for the box step over