WOD CrossFit All Levels WOD, February 21, 2019 Crossfit 2/21/19 Metcon (AMRAP – Reps) Gymnastic Conditioning Ascending Ladder for 7 Minutes 1 Ring Muscle-ups, 3/2 Calorie Assault Bike 2 Ring Muscle-ups, 6/4 Calorie Assault Bike 3 Ring Muscle-ups, 9/6 Calorie Assault Bike Sub 2 pullups/dips per muscle-up Sub 15 yd shuttle runs / cal bike (i.e. 2 cals is 15 yds down, 15 yds back) Metcon (Time) For time 21 – 15 – 9 Row Calories Front Squats (95/65) 15 – 12 – 9 Toes to Bar Hang Squat Cleans (95/65) 12 – 9 – 6 Barbell Facing Burpees Thrusters (95/65) Share This Post jdeast Related Post
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike
Sub 2 pullups/dips per muscle-up
Sub 15 yd shuttle runs / cal bike (i.e. 2 cals is 15 yds down, 15 yds back)