CrossFit WOD, November 6, 2018

Nov 6th

Gymnastics
Metcon (AMRAP – Reps)
3 Sets:
5 Beat swings +3 pull ups
5 Kipping pull ups (as small of a kip as possible)
5 Kipping C2B
5 Butterfly if you have them

Finish with Pull up challenge: AMRAP *without dropping from bar hang for 20 seconds then do one pull up and repeat

Metcon (AMRAP – Reps)
Pull up progression:
10 Straight arm pull ups
8 Inverted rows
10 Beat swings

Then finish with pull up attempts or hitting sets of 3-5

Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute amrap:
10 Box jumps 24/20in
6 Pull ups
10 Box jumps
6 Toes to bar
Metcon (AMRAP – Rounds and Reps)
14 minute amrap:
10 Box jumps 18/12in
6 Pull ups
10 Box jumps
6 V-ups