Monday WOD – 080618

REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/

WORKOUT OF THE DAY

Wellness
A1. Front rack step ups @20X0: 4×6, 5# HTLW
A2. CG Bench @30X0: 4×6 @ 5-10# HTLW

B. 4 Rounds NOT for time:
10 Bulgarian Split Squats /leg
10 Pushups / Ring Dips
6 SA DB High Pull @ 10RM

Fitness
A1. Front rack step ups @20X0: 4×6, 5# HTLW
A2. CG Bench @30X0: 4×6 @ 5-10# HTLW

B. 4 Rounds NOT for time:
10 Bulgarian Split Squats /leg
10 Pushups / Ring Dips
6 SA DB High Pull @ 10RM

Performance
A. Hang Snatch: 5×2 @5# HTLW.

B1. Front rack step ups @20X0: 4×6, 5# HTLW
B2. CG Bench @30X0: 4×6 @ 5-10# HTLW

C. 4 Rounds NOT for time:
10 Bulgarian Split Squats /leg
10 Pushups / Ring Dips
6 SA DB High Pull @ 10RM

D. 6 Rounds
0:45 Bike
0:45 Rest
0:45 Calorie Ski
0:45 Rest
Rest 3:00 after round 3.

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