CrossFit WOD, August 30, 2022

CrossFit WOD, August 30, 2022

8/30/22

Skill Work
Pulling Skill (AMRAP – Reps)
Skill Practice

10 Minutes of Pulling Skill Practice

OPTIONS
* Ring Muscle-ups
* Strict Ring Muscle-ups
* Bar Muscle-ups
* Strict Bar Muscle-ups
* Pegboard
* Strict Pegboard
* Rope Climbs (With Legs)
* Butterfly Pull-ups
* Butterfly Chest to Bar Pull-ups
* Seated Legless Rope climbs

Weightlifting
Back Squat (4 sets 5 reps)
6-8 seconds eccentric at 65-70% of 1RM Back Squat

control down and fire up

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

your goal is to complete one round of Cindy in 1:30 or LESS. If needed reduce or modify movement

Extra Gymnastics Work
Weighted Pull-ups (5 sets of 2-3 reps)

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