Crossfit Signal Hill

WOD 10/04

FRIDAY

October 4, 2019

A

  • Push Press (3-3-2-2-1-1-1-1)
    • *50/60/70/75/80/85/90/95/98%

B

  • Every :30 for 5 mins, perform:
    • 1 Snatch (work with 75-85% of 1RM)
    • *power or full ok
    • – 3 min rest –
  • 12 min EMOM:
    • 1 Ring Muscle Up (3 Ring/Bar/Box Dips)
    • 3 Deficit HSPU (3″)
    • 5 KBS (70/53#)

C

  • Accessory Work
    • Unbroken Double Unders (3×20)
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