WOD

Hilltop CrossFit – WOD

WARM UP

EMOM 10

Min 1: Row, ride, jog 45secs

Min 2: 5 barbell bent over rows, 5 tall power clean, 5 strict/push press

SKILL

10-15mins on pull up, C2B or bar muscle up skill

*The goal here is to work towards a level just above your current ability

CONDITIONING

Metcon (Time)

10-8-6-4-2

Bar muscle up

DB Shoulder to OH (25/15)
Goal <12mins

ACCESSORY

Accumulate 2mins in a hollow hold

Each break do a 30sec active shoulder hang