CrossFit WOD, April 24, 2018

April 24th

Gymnastics
Seated banded muscle ups (4-4-4-4-4-4)
Take rings off of straps and attach to rig with bands. Sit flat on floor and start with arms fully extended then press through full muscle up.

ALt with 100ft plank sliders.

Metcon
Metcon (Time)
4 Rounds:
8 Thrusters 95/65#
14 Box jumps 24/20in
Right into…
2 Rounds:
4 Muscle ups
7 Squat snatch 95/65#
Metcon (Time)
6 Rounds:
8 Thrusters 65/45#
14 Box jumps 20/12in