CrossFit WOD:

Skill: kipping pullup

MetCon: for time:

100 pullups

EMOM perform 3 burpees

 

Cashout: Tabata pushpress 30/20kg

 

Olympic weightlifting W.O.D:

1. Find 1 RM squat clean (25 min)
2. Push jerk 5x5x60% (TNG)
3. Good morning 5x8x80-100% 1RM snatch
4. Backsquat 6x3x80%

 

Endurance W.O.D:

MetCon:  “R.J”

5 Rounds For time

-800m run

-5 rope climbs (15 ft)

-50 pushups

 

*ask coach for mods