CrossFit  W.O.D

Strength: Chinups by ability 5×3-5

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

 

MetCon: 10 min EMOM

Even: Max inverted ring rows

Odd: Max AKBS 24/16

* Modify weight as needed, for ring rows, raise legs on box and add weighted vest as needed.

Strength & Accessory W.O.D

Strength:
Bench Press  5-5-5-5; +5*80% (from last set)
Deadlift 5-5-5-5; +5*80% (from last set)

MetCon: 21-15-9-15-21 reps of

Hang high Pulls
Push Press
Back Squats

*Use 20/15kg Bar