CrossFit WOD, November 21, 2019

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Thursday 11212019

Gymnastics
Ring Dips (10-10-10-10)
Dips (10-10-10-10)
Matador Dips.
Use bands or modify to bench Dips with 3 second pause in bottom.

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 12 minutes with increasing reps ( 3-6-9-12-15-etc.) of:
Toes to Bar
Wall Balls 30# / 20#
Burpees

For your score, record the rep number of the round you’re on in "Rounds", and total reps completed in the that round in "Reps"
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 12 minutes with increasing reps ( 3-6-9-12-15-etc.) of:
Hanging Knee Raises
Wall Balls 10# / 6#
Burpees

For your score, record the rep number of the round you’re on in "Rounds", and total reps completed in the that round in "Reps"