CrossFit WOD, March 28, 2022
3.28.2022
Warm-up
pull up/dip combo (Max reps)
5 minute AMRAP
3 unbroken chest to bar pull ups
3 unbroken strict ring dips
3 unbroken strict ring dips
*score is total reps for 5 mins
Metcon (Time)
"NAPALM" Clout version (benchmark)
2 rounds for time
10 chest to bar pull ups
20 bar facing burpees
30 deadlifts (225/155)
40 wall balls (20/14)
*20 minute time cap
RX = 225/155 DL, 20/14 wall ball
RX+ = 4 muscle ups, 225/155 DL, 30/20 wall balls
10 push up to down dog
10 shoulder activations
10 kip swings
10 duck walk
then
2x
empty barbell
8 good mornings
8 back squats
8 strict press
8 stiff leg dead lifts