CrossFit WOD
Nasty Girls
3 Rounds For Time 50 Air Squat 7 Muscle-up 10 Hang Power Clean (135/95 lb)
Lynne
5 Rounds Max Reps Bench Press (bodyweight) Max Reps Pull-up (라운드 사이 휴식 자유)
Mini Murph
For Time 400m Run 5 Rounds 10 Pull-up 20 Push-up 30 Air Squat 400m Run
King Kong
3 Rounds For Time 1 Deadlift (455/320 lb) 2 Muscle-up 3 Squat Clean (250/175 lb) 4 Handstand Push-up
Mary XXX
20 min AMRAP (ladder) 10 Handstand Push-up, 20 Pistol (alt), 30 Pull-up 15 HSPU, 30 Pistol, 45 Pull-up 20 HSPU, 40 Pistol, 60 Pull-up 25 HSPU, 50 Pistol, 75 Pull-up 30 HSPU, 60 Pistol, 90 Pull-up
Cindy XXX
20 min AMRAP (ladder) 10 Pull-up, 20 Push-up, 30 Air Squat 15 Pull-up, 30 Push-up, 45 Air Squat 20 Pull-up, 40 Push-up, 60 Air Squat 25 Pull-up, 50 Push-up, 75 Air Squat 30 Pull-up, 60 Push-up, 90 Air Squat
Chelsea
EMOM 30 min 5 Pull-up 10 Push-up 15 Air Squat
Nicole
20 min AMRAP 400m Run Max Rep Pull-up (각 라운드 Pull-up 횟수 기록)
Amanda
9-7-5 Muscle-up Squat Snatch (135/95 lb)
Elizabeth
21-15-9 Clean (135/95 lb) Ring Dip
Angie
For Time 100 Pull-up 100 Push-up 100 Sit-up 100 Air Squat (각 동작 완료 후 다음 동작으로 이동)
Mary
20 min AMRAP 5 Handstand Push-up 10 Pistol 15 Pull-up