Quickfit
2x8 EMOM
15 Thrusters w. plate
15 Frog jumps
1´ Break
20 OH lunges
25 KBPS

CrossFit
Skill / Strength: Ring muscle up
work on low ring transition and progressions
Advanced: 7' EMOM (choose a number and try keep it for 7')

WOD: go as far as possible in 7 minutes
25 DUs
10 pullups
50 DUs
15 pullups
75 DUs
20 pullups
100 DUs
25 pullups
125 DUs
30 pullups
2' rest
5' AMRAP
burpee box jumps

Light: 3x SUs - banded
Rx: 51/61cm Advanced: 51/61cm

by Beau
 

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