Crossfit W.O.D

 

Skill: Double unders/ Triple unders

 

MetCon: for time and reps

 

4 min AMRAP burpee pullup

1 min Rest, then:

4 Min AMRAP AKBS 24/16

1 min Rest, then 8 Min AMRAP

“Annie”

50-40-30-20-10

DU

ABmat situps

Strength Accessory W.O.D
Strength:
Push Press
Hall Pulls
3-3-3-3: +3*80% (from last set)

Accessory:
Ring rows (deficit by bility) 3-4*10-15
KB Russian swings 3*15-20 (unbroken reps! Weight by ability)