WOD | Chikara CrossFit


WOD - 20 Nov 2017 (Mon)

A. 10min Muscle-up Practice

(EMOM, E2MON, AMRAPs, Partner Assisted MU w/negative, Pull-up+Dip Progression)

B. In teams of 2:
25min AMRAP
10 Toes to Bar
10 Burpees
10 KB Swings

Alternate Rounds

WOD - 18 Nov 2017 (Sat)

A. Power Clean, build to a heavy single

B. 4 rounds
1min Airbike for Cals
1min Sit-ups
1min Wall Balls
1min Rest

WOD - 15 Nov 2017 (Wed)

A1. Romanian Deadlift, 6-8 reps, rest 1min
A2. 1-arm DB Floor Press, 8-12 reps/arm, rest 45s btwn/arms
x 4 sets

B. 3 Rounds for times
15 Burpees
15 Kettlebell Swings