Chosen Few, “twisted”

Main – CrossFit

Fresbie Fun/ Crawling (No Measure)

Stand in Frisbee, from plank position inch warm down field
From Plank Position walk with hands maintaining plank position
Bear crawl forward & Backward
Lateral Crawl
Spiderman crawl

SKILL

Review and Practice WOD Standards

Rules

Each partner must complete all reps, no sharing of reps

Scaling is allowed:
Ring Dips can be banded
HSPU can be done as Jack Knife
T2B can be Knees to Elbow or V UP

Scale weight accordingly for all weight bearing movements

All reps must be completed by both partners before advancing to next round

40 min. TIME CAP

Metcon

9,8,7,6,5,4,3,2,1 reps of the following movements for time:

Ring Dips

Power Snatch (95/65)

Pull-ups

O/H Squats (95/65)

HSPUs

Cleans (135/95)

T2B

Shoulder to O/H (135/95)

Burpees

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