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CrossFit WOD for 2/7/2014

By February 6, 20143 Comments

The CrossFit WOD for 2/7/2014:

Skill:
Kipping Toes to Bar
10, 10, 10, 10

MetCon:
3 Rounds for Time:
4 Muscle Ups
8 Hand stand Pushups
12 Pistols

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  • Avatar Crimlaw says:

    Scaling:

    Skill: Work on getting your toes to the bar. Once you are good at getting your toes up there, the coach will work with you to start kipping them.

    MetCon:

    Platinum: As written above.

    Steel:
    3 Rounds for time:
    2 Muscle Ups or 6 Chest to Bar pullups (unassisted)
    6 Handstand Pushups (inverted, may be to a raised target)
    10 Pistols (unassisted)

    Brass:
    3 Rounds for time:
    2 Bar Muscle Ups (maybe assisted) or 6 assisted Chest to bar pullups
    6 Handstand Pushups (inverted, may be to a raised target)
    10 Pistols (assisted)

    Bronze:
    3 Rounds for time:
    6 Pullups (may be assisted)
    6 Handstand Pushups (piked or inverted)
    15 Air Squats

  • Avatar Rafa says:

    RX – 5:02 RX — deficit HSPUs on 45# plates.
    Nice work to everybody in the AM!

  • Avatar Jake says:

    Enjoyed my first 5:30pm class ever haha!

    We did the original 5, 10, 15 RX – time was 11min and change