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FunComp

By Crossfit Coolidge Corner | In WOD | on December 6, 2014

Fundamentals

Back Squat 5-5-5-5-5

AMRAP 10

10 Burpee Box jump overs

10 Wallball shots

 

Competition

With 50% of your 1RM unrack and do the following without re-racking;

3 Bench Press

:30 hold at top

3 Bench Press

:30 hold at top

3 Bench Press

:30 hold at top

RACK IT.

Rest 2-3 minutes

Go up to 60% and repeat, then go to 70% and repeat.

THEN;

AMRAP 8

3 Muscle ups (or 9 chest to bar pull ups)

21 DB Thrusters (35/25)

 

Open Gym

Come in and work on a skill or do a WOD from earlier in the week

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