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Monday January 14th 2019

13
Jan

Monday January 14th 2019

"After the Holiday" Holiday Party at Boulder CrossFit

skill:

ring muscle up progressions

conditioning:

“Arrowhead”

1.02 mile bike

5 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)

1.02 mile bike

4:00pm Comp WOD

“Barbel Mile”

  • For Time
  • 25 Back Squats
  • 25 Front Squats
  • 25 Overhead Squats
  • 400 meter Run
  • 25 Shoulder Presses
  • 25 Push Presses
  • 25 Push Jerks
  • 400 meter Run
  • 50 Hang Cleans
  • 400 meter Run
  • 50 Snatches
  • 400 meter Run
  • Perform all movements excluding the run with a 45/35# barbel

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