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TrueFit Athletics

TrueFit Athletics

CrossFit WOD, November 28, 2018

Fake Mustache

Inspiration
"You can’t want the reward, and not the struggle…want the result, and not the process…Your struggle determines the level of your success!"
-Buzz Williams

Warm-up
Warm-up
I. Dynamic
II. 3 Rounds
10 second Dip Support
10 second L-hang or Knee Tuck
20 second Deep Squat
20 second Samson each side
III. take 1-2 practice/easy attempts at each station to prep for the movements (not max efforts).

Metcon
Metcon (AMRAP – Reps)
5 Rounds
Max Broad Jump
Max Matador Dips
Max L-sit (parallette)
Max Strict Pull-ups
*rest as needed between movements. Score total time, distance and reps as reps.

Scaling: modify the dips and pull-ups to a level that you can complete 8-10 on the first few rounds.
Metcon (AMRAP – Reps)
5 Rounds
Max Broad Jump
Max Ring Dips
Max L-sit (over kb)
Max Strict Pull-ups
*rest as needed between movements. Score total time, distance and reps as reps.

Scaling: modify the dips and pull-ups to a level that you can complete 8-10 on the first few rounds.
Tell your friends and neighbors, they gonna want in on this!!! Its gonna be LIT!

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