CrossFit WOD, July 16, 2019

07162019

Gymnastics
Muscle-ups (7 minute EMOM: 1-4 reps)
RING Muscle-ups
Ring Dips (8-8-8-8-8)
Use bands to assist as necessary.
Between sets complete 5-7 beat swings + a 20 second L Tuck Hang.
Record what band was used in notes

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 18 minutes of:
200m Run
10 Burpee Pull-ups
50 Double Unders
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 18 minutes of:
200m Run
10 Burpees
10 Jumping Pull-ups
100 Single Unders