CrossFit Now – CrossFit
WOD
4 RFT Sprint KBS BJO (4 Rounds for time)
4 Rounds
100m Sprint
11 Kettlebell Swings
9 Box Jump Overs
1 Min Rest
*Score individual rounds for time
RX- 53/35, 24/20″
RX+70/53, 30/24″
M1- 35/26, 20/16″
M2- 26/18, step ups
-OR-
4 RFT Row KBS BJO (4 Rounds for time)
4 Rounds
150m Sprint ROW
11 Kettlebell Swings
9 Box Jump Overs
1 Min Rest
*Score individual rounds for time
RX- 53/35, 24/20″
RX+70/53, 30/24″
M1- 35/26, 20/16″
M2- 26/18, step ups
FINISHER
7 EMOM PULL UPS (7 Rounds for reps)
7 EMOM
PULL UPS
-Superman/HollowRock
-Kip pull up, get as high as you can
– Kipping Chin Over
-Kipping Chest to Bar
-Butterfly
Pick a number you can maintain for
7 rounds, Unbroken