CrossFit W.O.D:

Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)

5) one arm chinup 5xMax per side

MetCon: “Rayn”

5 RFT
7 Ring Mucle ups
21 Burpee high jumps

*Ask coach for MOD.