CrossFit  W.O.D

Strength: Chinups by ability 5×3-5

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

MetCon: 5RFT
Sprint 100m
10 Burpee pull ups

* scale up to burpee RMU or BMU by ability.
**Ask coach for scaling options

 

Gymnastics  W.O.D

5*HS hold + 5*15-30sec L-sit

5-10 minutes walking/free kick up practice

RMU – 5*3 (add weight) / 5*5 FG pull ups / 5*8 FG row

12-15 AMRAP:

10 HSPU

10 Barbell/db bent over rows

30s L-sit

10 Strict Press

10 Deficit ring row

Strength & Accessory W.O.D

Skill/Strength:
Power Snatch

MetCon: “Randy”
75 Power Snatches for time

Rx’d 35/25kg.