Blog

Skill & WOD 10/25/16

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Skill
EMOM for 8min
Compete: 5
Dynamic
push-ups

Performance: 3
Dynamic
push-ups

Fitness: 5
Push-ups

Accessory
Then 2 rounds of:
8x Front
raise+lateral
raise+reverse fly
1min plank

WOD
16min EMOM
alternating:
A: 12 Pull-ups
B: 8 Dips
C: 10 Box jumps
D: 15/12 AB cal

Compete
30/24"

Performance
Assisted pull-ups
Assisted dips
24/20”

Fitness
Ring rows
Box dips
Step ups to 20/16”
10/7 cal

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com