Wed20151021

 In WOD

CrossFit Crescent – CrossFit

 

Strength

Metcon (No Measure)

10 min EMOM Ping Pong

Ping: 5 Strict Pull-Ups

Pong: 5 Strict Ring Dips
Sport: Perform weighted strict pull-ups or strict chest to bar pull ups, and weighted dips.

Fitness: Perform negative pull-ups and negative dips.

Metcon

Metcon (Time)

4 Rounds:

8 Man Makers with KB

400 m Run

Optional Extras

GHD Sit-Ups 10 x 3

GHD Hip Ext 10 x 3

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