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)
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)
1:00 plank (weighted, if you want)