CrossFit WOD, September 6, 2019

09062019

Gymnastics
Weighted Pull-ups (8-8-8-8-8)
MUST BE STRICT! Maintain hollow position.
The goal is 5 sets of 8 unbroken strict pull-ups.
If you can, add weight.
If you need to, use bands.
Weighted Ring Dips (strict) (8-8-8-8-8)
MUST BE STRICT!
The goal is 5 sets of 8 unbroken strict ring dips.
If you can, add weight.
If you need to, use bands.

Metcon
Metcon (Time)
5 Rounds for Time:
12 Toes to Bar
50 Double Unders
12 DBall Over the Shoulder 100#/70#
50 Double Unders

Scaling SAME REPS:
Hanging Knee Raises
Single Unders
Lighter DBall
Single Unders