Main – CrossFit Group WOD

800m Run or Row (No Measure)

Easy jog
Followed by:
20 Shoulder Passes
10 Skin the Cats (coach will show a progression)
20 Bridge Ups
Hold bottom of a dip for 60 seconds
Hold Bridge Up for 60 seconds

Weighted Pull-ups (8-8-6-4-3-2-2-1)

If you are still working on your pull-up, you will do the following Shoulder Press rep scheme, with a pull-up negative to be completed between sets.

Shoulder Press (8-8-6-6)

Only do shoulder press if you are working on getting your first weighted pullup.

09262014 Run and Rack (Time)

3x800m run & 100m KB front rack carry
In between 800m run, Front rack two KB’s and walk out to the street and back

RX 35/25
Scale appropriately