WOD 11/18/14

WOD 11/18/14

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

25 Burpees

3RFT of:

10 Deadlifts (275/185)

50 Double unders

Then: 25 Burpees

Skill Work

12 min Muscle up ladder

Minute 1 – complete 1 muscle up

Minute 2 – complete 2 unbroken muscle ups

Minute 3 – complete 3 unbroken muscle ups…

Continue as long as possible and then reset at 1 and continue for the remaining part of the 12 minutes.Note: Sub 1 pull-ups and 1 ring dips per round if unable to do muscle ups.

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