161007

Cody Jones at Roseville CrossFit

Pre-Wod:
12 min AMRAP:
2 Kipping Pull-Up
2 Chest-2-Bar
2 Hips-2-Bar
1+ Bar Muscle-Up
25ft. Alt. Split Leg Handstand Kick-Up
15 PVC Passthrough

Workout of the day for Friday, October 7th, 2016:
12-9-6-3
Bar Muscle-Up
S2OH 55-65% 1RM

“After Party”
Build to a heavy Backsquat

Sweat Sessions Workout for Friday, October 7th, 2016:
For Time (35 min cap):
Run 800M
20 DB Push Press
20 Ring Row/ Pull-Up
20 Push-Up
20 Russian KB Swing
80M Sled Push
Run 400M
20 DB Push Press
20 Ring Row/ Pull-Up
20 Push-Up
20 Russian KB Swing
40M Sled Push
Run 200M
20 DB Push Press
20 Ring Row/ Pull-Up
20 Push-Up
20 Russian KB Swing
20M Sled Push