Paradiso CrossFit WOD Blog

30 Minute EMOM Minute 1 – Run Minute 2 – Burpees over the Bar Minute 3 – Power Snatch

Every 90s (4 Rounds) Min 1: 60% of ME Bar Muscle Ups Min 2: 25 Banded Lat Pulldowns Min 3: 30 V-Ups Buy in: Handstand Walk 50 feet5 Rounds 5

Strength: 10 Rep Back Squat Conditioning: Unbroken 14 min AMRAP of an ascending ladder: 1 Pull-Up 1 Handstand Push-Up 1 Overhead Squat

PCF World Championships!

Partner WOD AMRAP30 *alternate every 10 reps 20 Thrusters20 Pull-Ups20 Burpees20 Handstand Push-Ups

Deadlift ME at 60% Strict Behind the Neck Press or DB Press 4X10 4 rounds3 Bar Muscle Ups6 DB Hang Squat Cleans 12 Ring Dips 18 Calorie Row

6 Rounds 800 Meter Run10 Clean and Jerks

10 mins to work on muscle ups EMOM30 Muscle Ups Row KB Swings