CrossFit Immaculate – WOD
Warm-up
Warm-up (No Measure)
20 m inch worm
20 m spider lunge
Air Fran
Skill/Strength
Metcon (No Measure)
5 min EMOM
5 heavy thrusters
Skill: Bar muscle up
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
2 bar muscle ups
5 wall ball shots 20/14
* add 5 WBS each round