Wednesday December 5, 2018

Patriot CrossFit – WOD

Gymnastics

Metcon

Metcon (AMRAP – Reps)

Alternating EMOM 16

Min 1: 8 Strict Pull Ups

Min 2: 8 Split Squat each leg

Min 3: 8 Single Leg RDL each leg

Min 4: Rest
Pull Ups can be assisted, bodyweight, or weighted. Alternate between chin ups and pull ups

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scale 30 Abmat Sit Ups for 7 Muscle Ups

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