WOD

TODAY’S WOD

CrossFit
Warm-up
Warm-up
COACHES FLOW (4-5 min)
3 sets of:
10 sec top of ring hold
5 push ups
10 sec bottom of ring hold
5 ring rows
Gymnastics
Metcon
OPTION 1 - 3 sets of: 10 deep ring dips + 10 strict chest to bar pull ups

OPTION 2 - Muscle up transitions -accumulate 30 reps

OPTION 3 - 20 muscle ups for time (CAP 10)
Metcon
500m Row
Max Effort 500m Row