Call/Text: (772) 285-4317        Info@Crossfitepidemic.com        CFE Facebook Page

Wednesday Nov 8

Warm Up-
Tabata (30sec rest btwn movements)
4x Sit Up w/ Hollow Hold
4x 5 Strict Pull Up w/ Chin Over Bar Hold (Mod- on rings)
4x Superman Pulses w/ weighted Superman Hold
4x BH Snatch grip PP w/ Pwr Snatch Catch Hold


WOD-
For Time (30min cap)
3 Rounds-
10 Ring Muscle Ups (Mod: 10 Hollow Body RR + 10 Dips w/ pause @ bottom )
50 Air Squats
10 Hang Power Snatch 135/95 (-115/75)

Comments