Cary CrossFit WOD 1.12.20

By Posted in - Cary CrossFit WODs on January 11th, 2021 0 Comments

Strict Muscle-up Development:
(Plan A is intended for those who can currently perform 5+ Strict Pull-ups & 10+ Ring Push-ups with full ROM. If not quite there yet, follow the Plan B exercise.)
A: Ring Dip + Assisted MU Transition 4×5+5
B: Ring Push-ups 4×7-10
KB SL RDL 3x8e

A: False-Grip Ring Pull-ups 4×5
B: False-Grip Ring Rows 4×7-10
KB Turkish Sit-ups 3x4e

10’ AMRAP
16 SA KB Dead Clean (24/16kg)
12 Sit-Throughs
8/6 Bike Cals

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