The Vine Yard CrossFit

WOD&WINE/2019 OPEN

March 6th, 2018 OPEN PROGRAM

400M RUN + MAX MU REST 2 MIN X 6 

MARGAUX 2018

20 min concept bike if no concept bike assault bike then 20/40 x 5

rest as needed

2 legless rope climbs afap rest as needed 1 pegboard x 4 rounds

2 p snatch + 2 s mu ahap

rest as needed

2 power cleans on even amrap strict hspu 4/2 in on odd x 20 min

squat 5x5

metcon 1

10 bmu + 3 p clean 225/155 + 6 s20h + 9 deadlifts x 3 rounds ) buy out 10 bmu

rest as needed

hs walk 120ft rest 1 min x 3

25 c2b + 25 ghd sit ups + 25 wallballs x 4 rounds

if time permits

15 heavy dball overs + 7 power cleans 275/190 + 15 heavy dball overs for time