WOD: 10/23/15

WOD: 10/23/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

10 Deadllifts (275/185)

10 Bar Facing Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

15 Cal Row

15 Wall Balls (20/14)

Skill Work

“Death by Muscle up”

EMOM complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…

If you don’t have muscle-ups, work on various pulls and transitions.

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