Wednesday WOD

CrossFit 201 – CrossFit

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EMOM 12 minutes

Min 1: 6-4-2-(Max UB) weighted strict pullup

Min 2: 6-4-2-(Max UB) weighted strict dip

Min 3: 6-4-2-(Max UB) weighted pistol

*As Reps decrease every set, attempt to go heavier.

On the final set (Max UB), perform as many Unbroken reps as possible, without weight.

For pistols, go the entirety of the minute for max reps.

Weighted Strict Pull Ups

Weighted Dips

Weighted pistols

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
*Scale MU’s with 7 C2B Pullups+ 7 Diamond Pushups

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