Announcements:
- CrossFit 858 Holiday Part/Build a Bike Charity Event: Saturday December 17th 5pm! CLICK HERE
- Check In/Review contest: CLICK HERE
- Congrats Matt Grimm, Director of Programming and Education CLICK HERE
SWOD Modified Conjugate Week 9 Day 2 (22 min max)
A.) EMOM 12 min: 2 Wide Stance Box Back Squats @ 80%
B1.) WIDE GRIP Strict Pullups 3×10
B2.) DB Hammer Curls 3×10
WOD
4 Rounds of:
AMRAP 2min
5 Muscle Ups (Sub 5 CTB pullups)*
10 Hang Squat Cleans (95/65)
20 Wall Balls (20/14)
*Don’t spend more than 40 sec trying to get 5 in a round
Rest 2 min
Score= Rounds and reps, pick up where we leave off