Friday WOD

FRIDAY CROSSFIT 11/16/18

A1. Shoulder Press (8,6,6,4,2)

after your final set of 2, hold your 2RM overhead for 2 minutes.

A2.Overhead Hold

For time- Accumulate 2 minutes in as few sets as possible.

B.

GRIND:

AMRAP x 13 minutes

5 pull-ups
10 push-ups
15 squats

complete pull-ups at strictly as possible. Use a band for pull-ups and push-ups as needed.

RX+
strict chest to bar

SPORT:

AMRAP x 13 minutes

2 muscle-ups
4 HSPU
8 KB Swings, 70#/53#

RX+
strict HSPU & MU