CrossFit WOD, November 6, 2019

CF 11062019

Gymnastics
Metcon
6 sets of:
2 Ice Cream Makers + 1-3 Muscle-ups

Bar or Ring Muscle-ups – Choose your strongest
Metcon
4 sets of:
6 False Grip Ring Row Negatives: 2 second hold at top, followed by 5 second negative
10 Ring MU Feet Grounded Shoot Throughs
6 Ring Dip Negatives: 2 second hold at top, followed by 5 second negative

Metcon
Metcon (3 Rounds for reps)
3 attempts for fastest time at:
20 Pull-ups
20/14 calorie Bike
10 Dball Over Shoulder 100# / 70#
Metcon (3 Rounds for reps)
3 attempts for fastest time at:
15 Jumping Pull-ups
15/10 calorie Bike
10 Dball Over Shoulder 50# / 25#