Split Squat/Weighted Chin-up | WOD 4/3/19

Crossfit Charlottesville – CrossFit

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Not For Time

3 sets:

8/leg Rear Foot Elevated Split Squat

4-6 Weighted Chin-ups

45-60 second Weighted Forearm Plank

Load the RFESS with DBs at sides. For the chin-ups add weight as necessary or use the thinnest band possible to make a challenging set of 4-6 reps. On the plank, if 60 seconds is easy, add load to your back.

Metcon (AMRAP – Reps)

AMRAP in 8 minutes of:

Thrusters, 135/95lbs

5 lateral burpees over the bar EMOM, beginning at 0:00

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