CrossFit WOD:
Skill:
15min Rope Climb practice.
Advanced:
4 Sets:
1:00 work 2:00 rest
Max Rope Climbs
Metcon:
AMRAP in 10min of:
6 Toes-to-bar
6 Front Squats (#60/40)
6 Burpees over the bar
Endurance:
6 Rounds for time:
50 Double Unders
40 Situps
30 Walking Lunges steps
20 Cal Row
10 Burpee Box Jump Overs
Gymnastics:
Skill: Kipping Ring MU
-False Grip & Pull
-Transition
-Kipping Dip