Friday, April 30th 2021

30. April 2021


CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

30sec Row

30sec on

Banded air squats*

Reverse plank

Double unders


B. Mobility

Quadruped rear shoulder stretch


C. Specific

2 sets

9 Hollow banded lat pull downs

7 Transition muscle ups*

*Transition mu versions


Floor transitions, knees bent o


Floor, legs straight



Advanced +:

5 x (1 box transition mu + 2 pause ring dips)


A: Metcon (AMRAP – Reps)

Every 2mins for 10mins complete the following gymnastics complex unbroken

2-4 Ring muscle ups

2-4 Strict Ring dips

2-4 Strict chest to ring pull-ups
Score: total reps completed

Scaling options


Every 2mins x 10mins

4-8 Ring rows

4-8 Push-ups or kneeling push-ups


Every 2mins x 10mins

2-4 Box transition ring muscle ups

2-4 Feet supported box Ring dips

2-4 Strict chin ups


5 sets not for time

1 Strict Ring Muscle-ups

2 Ring Dips

3 Kipping Ring Muscle-ups

Rest as needed between sets


A: „Chaos“ (AMRAP – Rounds and Reps)

AMRAP 7minutes

10 Thrusters @ 95/65 LBS

10 Bar facing Burpees

43/30 KG
Scaling options


Amrap 7

10 Thrusters @ light

10 Bar facing Burpees

*Record weight used for future reference


Amrap 7

10 Thrusters @ 65/45

10 Bar facing Burpees


As written

Cool down

3-4 minutes on bike or rower

Lower Body Flow


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