Categorized as: WOD

03-17-16 CrossFit WOD

CrossFit Code Red – CrossFit

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Warm-up (No Measure)

EMOM: 9 min

10 DU’s

10 jumping jacks

7 squats

Hold plank with remaining time

Metcon (Time)

AQAP: (15 min)

Buy in: 100 DU


Jumping jacks


With remaining time:

Find max HPC

Hang Power Clean (1 RM)

Metcon (No Measure)

Skills WOD:


Hand stand push-ups

Bar/Ring MU

Kip/Butterfly pull-ups

Hand stand walks

Practice movements or regressions

for each. Do 5-15 reps for each.