WOD

Thursday 1st May 2014

Main – CrossFit

SKILL

GYMNASTIC SKILLS
Spend 30 minutes working on your goal from last week.

Choose one from the following, remember you must work your strict pull ups before kipping and have a solid kipping pull-up before chasing the chest to bar pull ups.
If you can do all the movements choose the one, which is your weakest.

– Strict pull-ups
– Pull-ups
– Chest to bar pull-ups

-Toes to bar
-Handstand push-ups
-Muscle ups
-Pistols

FINISHER

3 Rounds of:
In a 2-minute window complete the following:

-200m Run
In the remaining time complete
– Max reps of the goal you have been working on.

(Rest 1 minute)

Example
– 200m Run
– Max Toes to bar in the remaining time

Metcon (AMRAP – Reps)