CrossFit WOD, October 30, 2018

Oct 30th

Gymnastics
Metcon
3×5 Hollow/arch rolls
3×8 Knees to elbows
3×5-10 Toes to bar (tuck +kick vs hollow arch)

Complete all 3 sets of one movement before moving on to the next.
Metcon
3×5 Hollow/arch rocks
3×10 Beat swings
3×5-10 Building kip to TTB

Complete all 3 sets of one movement before moving on to the next.

Metcon
Metcon (Time)
2 Rounds:
15 KBS 70/53#
1 Rope climb
12 KBS
1 Rope climb
9 KBS
1 Rope climb
Metcon (Time)
2 Rounds:
15 KBS
6 K2E
12 KBS
6 K2E
9 KBS
6 K2E