WOD 10.22.14

Main – CrossFit


Coaches Choice (No Measure)

have fun and sweat a bit


Handstand Walk (5 nose to wall handstand holds)


Paced 400’s and Pulls and Pushes (AMRAP – Reps)

This metcon is scored by total reps, not time. Record TIME in notes.

4 Rounds –

400M Run

Max Strict Pull-ups

Max Push-ups

Your push-ups stop as soon as you have to drop to the floor, or your ROM lapses.

If you want to go RX, you need to get at least ONE strict pull-up per round, otherwise go to ring rows.
If no strict pull-ups, do max kipping/butterfly pull-ups.

Cash Out

Kipping Swings – if you have enough strength, push the bar away into the floor as if initiating a butterfly pull-up

30 swings

Cool Down

Stretch out the shoulders. Banded distraction, hang from bar, lie on back with both arms folded behind your back and have someone push your shoulders into the floor.

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