WOD: 6/27/16

WOD: 6/27/16

Metabolic CrossFit – CrossFit

Metcon (20 Rounds for reps)

EMOMx20:

Minute 1 – Row (200/150)

Minute 2 – 15 Kettlebell Swings (72/53)

Minute 3 – 10 Thrusters (95/65)

Minute 4 – 8 Chest-to-Bar Pull-Ups

Skill Work

3 rounds, rotate every 2 minutes:

Station 1 – Muscle-Ups x Max Reps in 45 seconds

(OR Progressions if you have C2B Pull-ups OR banded pull-ups-with controlled kip if you do not have Pull-ups)

Station 2 – Handstand Walk

Station 3 – 16 Alternating Pistols

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