A. Group warm up

B. WOD demo

C. Strength: 20 minutes
5×3-5 weighted strict pull ups | Scale = your personal progression: Negatives/banded negatives, body weight pull ups, tempo ring rows, tempo bent over barbell/DB rows

5×3-5 weighted ring dips | Scale = your personal progression:
banded dips with rings or matador, using bench to do body weight dips

1. 200m run | if you are not able to complete a 200m run in under 50 seconds SCALE to 100m run
2. 15 KBS (r) 53/35
Source: Workout Of The Day

Join the Fitness Community at CrossFit North Phoenix!
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit North Phoenix is located inside HardWodder One in the Deer Valley community of North Phoenix
For More Information Contact:
Jason Archer
P | 480.442.0433
E | info@crossfitnorthphoenix.net
W | crossfitnorthphoenix.net

Hey There! Quick Question For You...

Who Should Be Doing This Workout With You?