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“Abomination” CrossFit WOD – Friday September 23rd, 2022

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Strength

Strict Pull Ups (3 Rounds for reps)

Strict Pull-Ups

2-3 Sets:

12-20 Strict Pull-ups

Rest 1 Minute Between Sets.

Back Squat (3X6)

3 Sets:

6 Reps @ 65-70%

*4-5 Second Isometric

*Rest As Needed Between Sets

– For EACH back squat, hold for 4-5 seconds just below parallel. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21 GHD on wallball or Weighted 25/15 Sit-ups

15/12 Calorie Row

9 Dumbbell Thrusters 50 / 35 lb’s