digg
facebook
rss
twitter
youtube

114 Poplar
Dodge City, KS 67801

  • Getting Started
  • About Us
    • About Us
  • Succcess Stories
  • Schedule/Rates
  • Contact Us


0150821 Friday WOD

Part 1

5 x :25 of ME Front Squats @ 65%, rest :35 Part 2

21-15-9 reps for time of:

squat clean (95-85/75-65),

ring dips,

200m run after each round

Extra OPTINAL

4 rounds of: 4 bar muscle-ups + 5 CTB pull-ups + 6 pull-ups, rest :90 *the goal is to go UB

Part 1

5 x :25 of ME Front Squats @ 65%, rest :35 Part 2

21-15-9 reps for time of:

squat clean (115-135/95-85),

ring dips,

200m run after each round

Extra OPTINAL

4 rounds of: 4 bar muscle-ups + 5 CTB pull-ups + 6 pull-ups, rest :90 *the goal is to go UB

Resources

cf cffootball cfgames cfjournal cfkids cfmom CrossFit-Endurance gymnasticswod logwod Mobility-WOD progenex

Friends of CrossFit Ruk

cf785 cfdunamis cflincoln cfspringfield peak360
Home | Getting Started | Schedule | About Us | WOD | Nutrition | Resources | Contact Us
CROSSFIT RUK
© All Rights Reserved
CrossFit Website By Siteplicity
CrossFit Journal: The Performance-Based Lifestyle Resource CrossFit Website Design