WOD

Thursday 22nd May 2014

Main – CrossFit

SKILL

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,
AMRAP in 2 minute

– Run 200m
– Max reps of your goal

(Rest 1 minute)

Metcon (AMRAP – Reps)