Crossfit W.O.D

Skill: False grip hang

Strength: Gymnastic Pull & Push

By Abillity

1. Ring Row + Box/Bar dips 5xME
2. 5×5 False grip ring chinup + Ring Dips (Add Weight to both if possible)
3. 5×5 Strict RMU (add Weight if possible)
4. Advanced gymnastics pull-ask coach

 

MetCon: 4 Rounds for time

400m RUN

10 Ring dips

15 KB Swing

A) HRPU 16/12Kg KB

B) Ring pushup 24/16 KgC) Ring Dips, RKBS 32/24 Kg

D+) 10 KG Weighted Vest- Ring Dips-American Swing 32/24