Cary CrossFit WOD 1.20.14

By Posted in - Cary CrossFit WODs on January 19th, 2014 0 Comments

Pullup Max Test

For Rx performance:

  • No bands (even if the number is zero).
  • Kipping is allowed. Coach may non-Rx at his or her discretion if violent kipping is displayed (no shins parallel to ground, no excessive “C” body position).
  • Any grip is accepted. Once feet touch the ground after the first grip, the score is recorded. Once you choose your grip and start pullups, you may not switch grips.
  • Chin above the bar at the top. Arms fully extended at the bottom.
  • All record board attempts must be video recorded.
  • Suggested modification (for Rx performance): use a band ONLY if they can’t do 1 pullup unassisted.

Side Squats 3×12 ea leg
Shoulder Press 3×10

Every Minute on the Minute (for 15′) perform:
5 Thrusters (40kg/30kg)
7 Burpees
10 Pushups

If you don’t complete within 1′, take a round off and/or knock 2-3 reps off each exercise.

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