WOD 22/10/2024

CROSSFIT CLASS
Muscle-up Conditioning

Advanced

3 sets

Set 1: Max ring Muscle-up

Set 2: 75% of Max Ring Muscle-Ups

Set 3: 50% of Max Ring Muscle-Ups

Rest 2:00 Between Sets

Intermediate - Beginners

3 Super-Sets:

A) 10-12 Ring Rows (elevate or foot assistance as needed)

B) 10-12 Ring Dips (use band or foot assistance as needed)

⁠Rest 2 Minutes Between Sets

WOD

AMRAP 24’

Max cal ERG

[Every 2 Minutes]*

5 Pull-ups

10 Push-ups

15 AbMat Sit-ups

*start at 0:00

POWERLIFTING CLASS
18:00 Panca
19:00 Stacco