Friday, January, 26, 2018

Briggs is ready for the CrossFit Open. Are you?

012618 WOD

A. Group warmup

B. Every 2 minutes, for 10 minutes (5 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

C. For time:

60/45 calorie row

30 sit-ups

5 bar muscle-ups (scale 10 chest-to-bar or 5 strict pull-ups + 5 dips)

100 meter run

20 sit-ups

5 bar muscle-ups

100 meter run

10 sit-ups

5 bar muscle-ups

100 meter run

>>Modifications will be given