Crossfit W.O.D

Skill:  Ring Muscle up practice

Strength: E2MOM 10

1 min to accumulate as many strict RMU/Pullup/Ring rows as possible, followed by 1 min rest

 

MetCon: 3 RFT

400m run

15 burpee pullup

10 clapping pushup

Ask coach for MOD.

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Olympic Weightlifting W.O.D

1. 20min to establish 3RM TnG Snatch
2. E2MOM 16 3 TnG S2OH start at 60% add weight by feel
3. FS+BS 2×7+13×60% of BS
4. Pullups/RMUs by coaches prescription