Posted on Aug 7, 2019

CrossFit StKilda Workout Of The Day 08/08/19

A. EMOM x 8
3-5 x Pull Ups – Pick your most advanced progression
Adv – Butterfly C2B/PU (or complex of 4 C2B + 4 PU?)
Int – Kipping C2B/PU
Beg – Strict/Kipping Swing

B. For time;
400m Run
35 Pull Ups
400m Run
25 Chest 2 Bar Pull Ups
400m Run
15 Bar Muscle Ups

C. Power Clean + 2 Hang Power Clean
Adv – Work to a max
Int/Beg – 5 x 3 (1+2)

PM’s
A. 8 Barbell bent over row
B. Row/AB + Ring rows
C.

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