CrossFit WOD, September 11, 2018

Sep 11th

Gymnastics
Metcon
Kipping pull up progression: Arch
Hollow
Straight arm pull up
Beat swing
Kip
(Talk Butterfly)

Metcon
Metcon (4 Rounds for reps)
E5MOM 4 Rounds:
500m Row
15 Burpees
12 Pull ups
Metcon (3 Rounds for reps)
E5MOM 3 Rounds:
400m Row
8 Burpees
12 Jumping pull ups