CrossFit P9

WOD: Quarta Feira - 22.07.15

Mobilidade
Ombro

Strength
4 x 3 of Drop Jerks @ 70% of 1RM for Jerk 

WOD
“Gymnast in the Making”

Rx:
15’ AMRAP of:
     • 12 KB Swings (24 kg / 16 kg))
     • 8 Toes-to-Bars (T2Bs)
     • 4 Muscle-Ups

Intermediate:
15’ AMRAP of:
     • 12 KB Swings (20 kg / 12 kg))
     • 8 Toes-to-Bars (T2Bs)
     • 4 of 2 Pull-Ups + 2 Pull-Ups

Rx+:
15’ AMRAP of:
     • 12 KB Swings (32 kg / 24 kg))
     • 8 Toes-to-Bars (T2Bs)
     • 4 Muscle-Ups

Scaled:
15’ AMRAP of:
     • 12 KB Swings (16 kg / 8 kg))
     • 8 V-Ups
     • 4 of 1 Pull-Up + 1 Pull-Up

1RM = 1 Rep Max
AMRAP = As Many Reps as Possible
KB = Kettlebell