CFBK WOD – Thursday 17 November 2016

CFBK WOD – Thursday 17 November 2016

diablo-crossfit-lisa-burpee-over-barbell-pic1

STRENGTH
FSQ 4 x 6 (pause 3” bottom)
Shoulder Press 4 x 6 (increasing weight)

SKILL
Bar Muscle Up

CAPACITY
3 Bar Muscle Up
30 Burpee Over the bar
20 DL

3 Bar Muscle Up
20 Burpee Over the bar
30 DL

3 Bar Muscle Up
10 Burpee Over the bar
20 DL



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