CrossFit WOD, November 20, 2018

Nov 20th

Gymnastics
Metcon
4 sets:
8 Banded seated ring MUs
20 sec Ring support hold
10-15 GHDSU
Metcon
4 Sets:
100ft plank sliders
8 Strict pull ups
25 Sit ups

Metcon
Metcon (AMRAP – Reps)
Open workout 11.4
10 min AMRAP:
60 Bar facing burpees
30 OHS 120/90#
10 Muscle ups
Metcon (AMRAP – Reps)
10 min amrap:
40 Bar facing burpees
30 Front squats 105/75#
15 Strict Pull ups