WOD

Friday 22nd August 2014

Main – CrossFit

SKILL

Gym active rest day!
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

5 Rounds of:
AMRAP in 2 minutes:

-12 Burpees
-Max reps of your goal
(Rest 1 minute)

Metcon (AMRAP – Reps)