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21
Oct

Today’s WOD – Tuesday 10/22


by: Liz Cafaro in WOD

CrossFit Country

Tuesday, October 22nd
Main Floor
Gymnastics: 5 Sets of Each
3-6 Second Pull-Up Isometric Hold (at Transition)
3-6 Second Planche Hold
*Variations: Tucked
3-6s Second Front Lever
*Variations: Tucked/Single Leg Extension/V-Position
3-6 Second Hanstand Hold
WOD:
AMRAP (as many reps as possible) in 12 Minutes of
5 Chest to Bar Pull-Ups
10 Box Jump Overs
5 Handstand Push-Ups
100 Meter Run
*RTG = Muscle ups and Deficit HSPU

MetCon
Cash In: 100 Box Taps
WOD:
50 at 1:1
Front Squats
Thrusters
EMOM (every minute on the minute)
5 Flat Back Pulls
Cash Out: 1000 Meter Row
Every 100 Meters, Stop and Do 15 Sit-Ups

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