CrossFit WOD, November 15, 2018

Nov 15th

Gymnastics
Metcon (AMRAP – Reps)
BAR MU progression:
3×5 kipping C2B (aim to build each set and get belly to bar)
3×3 Banded bar muscle ups
5min EMOM 1-5 MUs
Metcon
3 sets 5 reps each:
Tight kipping pull ups
Ice cream makers
Shoot throughs
Dips

Metcon
Metcon (AMRAP – Reps)
21min alt EMOM:
100ft Sled push 185/135#
12 Pull ups
15 Burpees

Start with a score of 21. For each minute that you fail to complete the work subtract 1.
Metcon (AMRAP – Reps)
21min alt EMOM:
100ft Sled push 135/90#
10 Assisted pull ups
8 Burpees

Start with a score of 21. For each minute that you fail to complete the work subtract 1.