Essentials
| Strength/Skill: |
| Warm up:
2 Sets:
Strength: Skill: |
| WOD: |
A) EMOM for 15 Minutes (5 Sets Each)
Rest 5 Minutes B) For Time:
*Every Time Ball Drops Perform 3-5 Burpee |
| Additional: |
|
Performance
| Strength/Skill: | |
| Warm up:
2 Sets:
Strength: Skill: |
|
| WOD |
|
A) EMOM for 15 Minutes (5 Sets Each)
Rest 5 Minutes B) For Time:
*Every Time Ball Drops Perform 3 Burpee Muscle Ups/Pull Ups |
30 Wall ball shots
30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf |
| Additional: | |
|
Competition
| Strength/Skill: |
| Warm up:
2 Sets:
Strength: Skill: |
| WOD |
A) EMOM for 15 Minutes (5 Sets Each)
Rest 5 Minutes B) For Time:
*Every Time Ball Drops Perform 3 Burpee Muscle Ups |
| Additional: |
|