WOD

Thursday 3rd July 2014

Main – CrossFit

SKILL

SPEND 30 MINUTES WORKING ON YOUR GOAL

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

4 Rounds of:

In a 2 minute window
– 12 Burpees
– Max reps of your goal

(Rest 1 minute)

Metcon (AMRAP – Reps)