CrossFit WOD, January 2, 2019

Thursday 01022020

Skill
Metcon (AMRAP – Rounds)
12 minute rotating EMOM:
8 Toe Spot Ring Muscle-ups
8 Strict Ring Dips
6 Speed Swings on Rings
Metcon (AMRAP – Rounds)
Rotate Every Minute On the Minute for 12 minute between:
8 False Grip Ring Rows
8 Matador Dips
15 V-ups

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 12 minutes of:
25 Deadlifts 155# / 105#
15 Toes to Bar
5 Ring Muscle-ups
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 12 minutes of:
25 Deadlifts 95# / 65#
15 Hanging Knee Raises
5 Pull-ups

Pull-ups should be tough! It should take 2-3 sets to complete 5 reps because the idea is to use this to get stronger towards RMUs