CrossFit WOD, February 3, 2020

02/03/2020

Pull Ups EMOM (Week 1 of 4) (Max reps)
(10) EMOM
4 Pull Ups On the Minute

Athlete can choose to either work on:

STRICT
STRICT BANDED
KIPPING
BUTTERFLY

Whichever variation athlete chooses they must stick with for the next 4 weeks.

Scoring will be total reps complete for emom. For example if you complete the EMOM today your score will be 40. If you miss 1 rep it would be 39 etc……

Fitness
Metcon (AMRAP – Reps)
AFAP in 15 Minutes…

100m Farmers Carry
4 DB Hang Squat Clean
10 Air Squats
100m Farmers Carry
8 DB Hang Squat Clean
10 Air Squats
100m Farmers Carry
12 DB Hang Squat Clean
10 Air Squats

ETC…….

Level 1
Metcon (AMRAP – Reps)
AFAP in 20 Minutes…

100m Farmers Carry(40/25)
4 DB Hang Squat Clean(40/25)
12 Wall Balls(20/14)
100m Farmers Carry(40/25)
8 DB Hang Squat Clean(40/25)
12 Wall Balls(20/14)
100m Farmers Carry(40/25)
12 DB Hang Squat Clean(40/25)
12 Wall Balls(20/14)

ETC…….

Level 2
Party Pooper (AMRAP – Reps)
AFAP in 20 Minutes…

100m Farmers Carry(50/35)
4 DB Hang Squat Clean(50/35)
20 Wall Balls(20/14)
100m Farmers Carry(50/35)
8 DB Hang Squat Clean(50/35)
20 Wall Balls(20/14)
100m Farmers Carry(50/35)
12 DB Hang Squat Clean(50/35)
20 Wall Balls(20/14)

ETC…….

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