CrossFit WOD, November 11, 2019

CF 11112019

Gymnastics
Metcon
4 sets of:
1 Ring Muscle-up Transition + 1-2 Ring Muscle-ups
Metcon
4 sets of:
5 Beat Swings + 5 Pull-ups

Use bands to help get kip or chin over bar.
Reduce band support as reps go on.

Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.