Sun20151004

 In WOD

CrossFit Crescent – CrossFit

 

Gymnastics

Skills and Drills (20 min)

Kip up on rings

Roll out on rings

Fitness WoD

Metcon (Time)

21-15-9

Burpee

Pull Ups
Scaling option for pull-ups is jumping pull-ups. make sure the bar is at least 6 higher than your head when standing tall. you could stack weights to stand up on them to reach the required height.

Sport WoD

Metcon (Time)

Buy in:

20 Burpees

21-15-9

Ring Dip

Pull-Up

Cash out:

20 Burpee

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