01/15/2020 - Sweat Panda CrossFit

01/15/2020

WOD

Jan 15

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope, Row or Run:

3min

2xs:

10 PVC Pass Thru

10 PVC Good Morning

10 Scap Pull Up

2 Kip Swing + 2 Pull Ups

10 Russian Swing

1x BB Warm Up 6ea:

Muscle Clean

Bent Over Row

Front Squat

Squat Clean

PERFORMANCE

2020 Rogue Invitational Online Qualifier #2 (Time)

3-6-9-12

Pull Up

Squat Clean (135/95)

Immediately Into:

12-9-6-3

Bar Muscle Up

Squat Clean (185/125)

Goal: Time Cap 12 min

FITNESS

Metcon (No Measure)

3-6-9-12

Piked Ring Row

Squat Clean (95/65)

Immediately Into:

12-9-6-3

Jumping CTB or Jumping Bar Muscle Up

Squat Clean (125/85)

Goal: Time Cap 12 min

Cool Down

Warm-up (No Measure)

3xs:

15 Banded Straight Arm Pull Down

15 Band Pull Aparts

15 Banded Row