15/11/2019

CrossFit Moreland – CrossFit

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Gymnastics

EMOM for 8 Minutes

A: Ring Dips (5 Pause Reps (2s pause in bottom))

– alternate between A and B

B: Muscle Up Transitions (5-7 Reps)

– alternate between A and B

WOD

18 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Minutes:

3 Deadlifts @120/90kg

6 Ring Push Ups

9 Bar Facing Burpees
– Try and hold the same pace the whole WOD

Cardio

EMOM for 9 Minutes

Metcon (3 Rounds for time)

In teams of 3:

1. 12/9 Calorie Bike Sprint

2. Max Wall Sit

3. Rest
– Score = time to complete calories

– This is an all out sprint – work for your rest