CrossFit Magnolia – CrossFit

Paused Front Squat (3×8, same weight all 3 rounds)

Metcon (AMRAP – Reps)

10:00 to complete as many reps as possible of:

45 GHD situps

45 hang cleans (95/65)

45 thrusters (95/65)

45 pull-ups
Everyone doing GHD sit-ups will start with GHD and the WOD will run in waves on 3:00 on the clock.

Everyone that does GHD must be off the GHD at 2:30.

There is no exception.

If you didn’t finish all 45 GHD sit-ups by 2:30, then you can either scale and finish the reps with v-ups or not finish them and move on to the hang cleans.

Metcon (AMRAP – Rounds)

Bonus (optional):

4 rounds:

1:00 plank (weighted, if you want)

1:00 rest