Friday 15th December 2017 CrossFit Smash

Mr Madden's WOD

  • 10 mins to find a 1RM squat jerk : sub to snatch balance or push jerk

then

10 min EMOM 

  • 1 squat jerk at 80% of your max

then

10 min AMRAP

  • 1 bar muscle up
  • 3 chest to bar pull ups 
  • 9 pull ups 
  • 200m run

scaling option:

  • 4 burpees
  • 9 pull ups
  • 200m run

 

Greg Fraser