The CrossFit Inguz best of 2017!!
WOD
“Water Wings”
20min AMRAP:
27/21 Calorie Row or 21/15 Assault Bike
21 Chest-to-Bar Pull-ups
15 Burpee Box Jumps (24/20″)
9 Clean and Jerks (135/95#)
* Post rounds and reps completed to the whiteboard.
Accessory Work
1. Hang Squat Snatch
Every 1:30 x 5 Sets:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch
Then…
7min to Build to Heavy Hang Squat Snatch
2. Overhead Squat
2 x 10 Overhead Squat
3. Ring Muscle-ups
10min EMOM:
Odd: Max Ring Muscle-ups in 40 Seconds
Even: 50 Double Unders
