Friday WOD

FRIDAY CROSSFIT 07/20/18

SPORT & GRIND: Single Arm Upright Row 3 x 8 (each arm)

GRIND: Push-ups (3 sets x 10-20 reps)

scale up or down as needed- scale up by having a partner add a plate(s) to your back.

SPORT: Ring Dips (Find a 5 RM)

weighted dips

GRIND:

AMRAP x 10 minutes

30 mountain climbers
20 db snatch, alt.
10 ring row

SPORT:

9-7-5

Muscle-ups
Snatch, 135#/95#

scaling
power snatch
scale load
bar mu

10 minute cap