CrossFit WOD, August 13, 2019

VulturesInspirationRECIPE: Prosciutto Wrapped Asparagus Goat Cheese: MACROS= 222 Calories/11g PRO/1g CARB/19g FAT
https://www.dietdoctor.com/recipes/ket-prosciutto-wrapped-asparagus-goat-cheeseWarm-upWarm-upBUY IN…
15/12 Cal Bike (Easy Effort)

3 ROUNDS…
10 DBL KB/DB Bent Over Row
25’ Filly Walking Lunge (R)
25’ Filly Walking Lunge (L)
25’ Cross Body Walk (R)
25’ Cross Body Walk (L)
:20 FR Bottom of Squat Hold

BUY OUT…
15/12 Cal Bike (Hard Effort)SkillWarm-upON a 10:00 RUNNING CLOCK…
Muscle-Up Skill Development

Beginner – Transition Drills
Intermediate – High Ring Drills
Advanced – Mult. Reps or Strict WorkWorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 16 MINUTES
50/40 Cal Bike
50 Wall Ball (20/14)
10 Jumping Chest to Bar Pull-upsMetcon (AMRAP – Rounds and Reps)AMRAP x 16 MINUTES
50/40 Cal Bike
50 Wall Ball (20/14)
10 Ring Muscle-UpsSCALING
REPS, LOADING, VOLUME…
Scale volume to allow athletes to get off the bike in under 4:00, finish the Wall Balls in under 3:00, and cap the muscle ups at 3:00 before moving on to the next round.
MOVEMENT ADJUSTMENTS…
Muscle Ups – Jumping Muscle Up (bar or ring) or burpee jumping pull up. Bike – 70/60 cal row or 800m run
Wall Balls – If cannot squat, medicine ball push press to target can be an option. If cannot press, front rack med ball squats.News**UPCOMING EVENTS**
August 24- 8 years TFA Anniversary Party
September 7- “GRIDIRON THROWDOWN” (In House Team Comp)
https://events.membersolutions.com/event_register.asp?content_id=79525&fbclid=IwAR2TlH-GwsIPieiUig72XyxTlpsFDbQB6k3ETgjei7wXgbnZL_6qLSuIYn4
September 21- Prom
October 19- Barbells For Boobs

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