CrossFit 416 Daily – Sunday, September 24th

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CrossFit 416 Daily – Sunday, September 24th

Strength

Build to a heavy 3 rep Floor Press

WOD

In teams of 3, conga line style

5 rounds for time of:

500m Row

15 x Floor press (at 60% of strength)

Rest

 

RX+

Part A

30 x Pull-ups

5 x Clean and jerk (185/135)

20 x Chest to bar pull-ups

5 x Clean and jerk

10 x Bar muscle-ups

5 x Clean and jerk

5 x Ring muscle-ups

 

Part B

21-15-9 reps

Calorie row

Toes to bar

*run 500m after you finish the set of 9 reps of each

 

Part C

3 rounds

10 x Sandbag squats

50 ft One armed overhead dumbbell lunges (right side)

50 ft One armed overhead dumbbell luunges (left side)

10 x Sandbag squats

10 x Weighted sit-ups


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