Workout of the Day

WOD Friday 11/4/16

MetCon:
For Time:
1000m Row,
50 Wall Ball (20/14),
50 Box Jumps (24/20),
750m Row,
35 Wall Ball,
35 Box Jumps,
500m Row,
25 Wall Ball,
25 Box Jumps.

Gymnastics:
5x3 False Grip Ring Pull-ups @ 3-2-1 Tempo. Set up false grip, free hang, flash at the bottom, pull so thumbs touch chest, hold for 2 count, negative for 3 count. Scale to 5x3 chin-ups on bar with same tempo. Use band to assist tempo work, or ok to scale to 1-2 reps. Will work to get 5 sets of 3 in a row.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443