Train FTW

CrossFit Vicinity – WOD

Warm-up

Run 100 meters

10 Walking lunges

15 Partner leg press downs

Run 150 meters

5/5 Single arm dumbbell overhead walking lunges

1 set of the 3 position toes to bar drill, do 3 reps at each position

Run 200 meters

10 Double dumbbell overhead walking lunges

5 Toes to bar or high knee raise

Skill

5 Kipping pull-ups (use a band if needed)

5 Hollow rock plate transitions

5 Jumping bar muscle ups

5 Hollow rock plate transitions

5 Bar muscle ups or band assisted bar muscle ups

Metcon

Metcon (Time)

4 Rounds for time of:

200m Run

15m Double dumbbell or kettlebell overhead walking lunge (55lbs/35lbs dumbbell or 53lbs/35lbs kettlebell per hand)

10 Toes to bar

5 Bar muscle ups

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