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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