Monday April 9

April 8th, 2018
by:

Strength / Skillwork

  • Bar Muscle-ups
  • Shoulder Press
    5-5-5-5-5-5-5
    50-60-70-80-85-90-60%

WOD

“Helen”
3 rounds for time:

  • Run 400 meters
  • 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
  • 12 Pull-ups

OR

“Christine”
3 rounds for time of:

  • Row 500 meters
  • 12 Deadlifts: body weight
  • 21 Box jump, 20 inch box

Elements

Perform one of the benchmarks. Scale as much as needed and record it in your notes.

CrossFitOpenParty2018a