CrossFit WOD, July 30, 2019


Bar Muscle-ups (5 x 2-5)
15 GHD Sit-ups between sets
3 sets of:
10 False Grip Ring Rows
10 Ring Dips
15 V-ups

After 3 sets, practice shoot throughs from under the rig, until L2 is finished.

Metcon (Time)
Partner Chipper:
200 Double Unders
120 calories on a Machine
120 Push-ups
200 Double Unders

One person working at a time.
All reps must be completed before starting the next movement. Movements must be completed in order.
Scale DUs to Singles, same reps.