* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting

WOD:

1a) 7 minutes AMRAP:

Calories Rowed

No Rest into next piece.

1b) 7 minute AMRAP:

Muscle-ups

No Rest into next piece.

1c) 7 minutes to Establish:

Max Snatch

Take as many attempt as needed. Any style of Snatch is acceptable.

2) 24-18-12-6 – AQAP:

Kipping Handstand Push-ups

Wall Balls 30/20

Goal for this workout is all Unbroken sets. This should be quick.

3) Overhead Yoke Carry: 8 x 50 ft

Rest 90-120 seconds between sets. Heavy as possible.

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, et. for all work completed HERE