12/4/17
WOD

20171204

CrossFit:

15:00 to work to a heavy 2-rep Front Squat

Then,

“Eikcaj”

30 Pull-ups

50 Thrusters (45/35)

1,000 Meter Row

Comp:

1. Snatch 

1 Second Pause at Knee 

2×2 – 70%

2×2 – 74%

2×2 – 78%

then

On the Minute x 7:

1 Snatch

Not to exceed 90%

2. Back Squat

On the Minute x 6:

5 Back Squats – 75%

3. Ring Muscle-Ups

AMRAP 1:00

Ring Muscle-Ups

*Benchmark Test. Does not need to be unbroken.

4. Conditioning

For Time:

21 Bar Muscle-Ups

42 Thrusters (95/65)

84/63 Calorie Row

5. Bike Conditioning

5 x 1 Mile Assault Bike

Rest 2:00 between efforts