Categorized as: WOD

07-13-16 CrossFit WOD

CrossFit Code Red – CrossFit

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Warm-up (No Measure)

15 min:

5 shoulder press

6 alt lunges

5 split jerks

5 burpees


1-3 strict pull-ups

Split Jerk (2-2-2-2-2-2)

E2MOM @65%

Focus on foot work and speed under the bar

Metcon (Time)

9 RFT: 18 min time cap

4 SDLHP (135/95)

4 bar facing burpees

4 C2B pull-ups

RX+ Sub bar muscle up for C2B

Max Toes To Bar

Perform as many toes to bar as possible without leaving the bar.

Metcon (No Measure)


Shoulder smash w/ lax ball