Crossfit W.O.D

 

Skill:

Kipping Pullup

Kipping ring dips

 

MetCon: 20-15-10-5

Pullups

Dips

V-Ups

 

Strength Accessory W.O.D

Strength:
Back Squat
3-3-3-3: +3*80%

MetCon:
“Running Jackie”

1000m run

50 Thrusters 20/15 kg

30 Pull ups

 

Endurance W.O.D

30 min AMRAP

25 Slam ball

25 russian twist 24/16

25 DU

25 airsquats

 

Order does not matter