CrossFit  W.O.D

Strength: Chinups by ability 5×3-5

• Ring row
• Box Chinup
• Chinup
• Archer Chinup (rings)
• 1 arm Chinup

 

Skill: Ring muscle up

 

MetCon: For Time

5 RMU
50 Wall Balls
100 DU
50 Wall balls
5 RMU

*Ask coach for scaling options.

Strength & Accessory W.O.D

Strength:
KB/DB Floor Press
Fat grip deadlift

5-5-5-5; +5*80% (from last set)

MetCon: For time
100m FR KB Carry (L)
100m FR KB Carry (R)
100m Suitcase carry (R)

100m Suitcase carry (L)

*Every time you pause, pefrorm 10 kb Swings. Use AHAP KB by ability,