CrossFit Phos, CrossFit Phos West – WOD

Warm-up

Warm-up (No Measure)

1,000m row or 800m run, then:

Divided up into Stations:

1. Squat Holds (goblet, using post, or un-assissted)

2. Prone Shoulder WU on Bench

3. Banded Hamstring Flossing

4. 1-2 min Plank Hold

Performance

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
If you can do muscle ups, but 7 is too many, cut down the reps today.

Lifestyle

Metcon (Time)

3 Rounds For Time:

50 Squats

14 Ring Dips

10 Deadlifts 135/95

Time Cap: 15:00