07/26/17: CFR Open WODs 7 & 8

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

CFR Open WODs 7 & 8:

A.)  In 20 Minutes:

1.5 Mile Time Trial

Score = Time

At the 20 Minute Mark, Begin

AMRAP 5:

Pull Ups

or

Ring Muscle Ups

Pull Ups = 1 Point

Muscle Up= 3 Points

*WOD 7 and 8 Must Be Performed Together

B.)  ROMWOD

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Classic CrossFit:

__________________________________

CFR Open WODs 7 & 8:

A.)  In 20 Minutes:

1.5 Mile Time Trial

Score = Time

At the 20 Minute Mark, Begin

AMRAP 5:

Pull Ups

or

Ring Muscle Ups

Pull Ups = 1 Point

Muscle Up= 3 Points

*WOD 7 and 8 Must Be Performed Together

B.)  ROMWOD

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Heavy Program:

__________________________________

A.) Max Push Ups, Rest 2 Minutes, 3X

B.) DB Bench:  10, 5X

C.) Dips:  Max (BW)/ Max with Weight/ Max (BW)/ Max with Weight

D.) Shoulder Press:  Build to a Heavy Triple, Then Use 80% of That Triple for 3 x 3

E.)  3 Mile Bike AFAP

F.)  Scap Jacked

Post results to SugarWOD!

Optional: EWOD/CoreWOD