CrossFit WOD, September 13, 2018

Sep 13th

Gymnastics
Metcon
HSPU:
Hollow hold
Bear walk 50ft
Arch hold
Bear walk backwards 50ft
C2 pikes
HS hold (on wall or freestanding with spotter)
*Finish with 5 slow negatives into kip position

Metcon
Metcon (Time)
3 Rounds:
16 DB box step ups 45/30#
12 Ring dips

RX is 50/45/40 for men and 35/30/25 for women
Metcon (Time)
3 Rounds:
6 DB box step ups
12 Box dips