Gymnastics
Metcon (No Measure)
EMOM 10
Minute 0,2,4,6,8 – 30 Second bar hang*
Minute 1,3,5,7,9 – 4 Negative Bar row (chin up grip, 7second down)
Minute 0,2,4,6,8 – 30 Second bar hang*
Minute 1,3,5,7,9 – 4 Negative Bar row (chin up grip, 7second down)
* Use box or bench for scaled
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 37
8 Air Squats
31 Double Unders/93 Singles
16 Sit-ups
8 Air Squats
31 Double Unders/93 Singles
16 Sit-ups
This WOD is named “Lauren” to celebrate Lauren Fries’s life who passed away on 8/31/16 as 37 years old. This WOD was done and created by my friends in VA @ CrossFit Verity. I have never met her, but she was a friend of my friends, and she was a fellow CrossFitter. Let’s join CF Verity’s great will.
https://www.id-id.es-es.prod.facebook.com/events/292587757786262/
https://www.id-id.es-es.prod.facebook.com/events/292587757786262/
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