Crossfit

A) 10-8-6-4-2
Touch and go power snatch
Ascend in weight each set
Go every 3 minutes for 15 minutes
B) For time:
27 kipping pullups
27 calorie row
21 kipping CTB pullups
21 calorie row
15 strict pullups
15 calorie row
9 bar MU
9 calorie row
*Modification: 27 ring rows-21 jumping pullups-15 banded strict pullups-9 banded pullups + 9 pushups
*If no bar MU, then sub 9 chest to bar + 9 dips or pushups

WOD Notes
For the next four weeks we will be practicing barbell cycling in preparation for the Crossfit Open. The goal is to practice good technique and movement efficiency and make every single rep look the same. As the reps go down, the weight will increase. The metcon piece today will test your ability to do a high volume of all different types of pull-ups in combination with rowing which will keep the heart rate high. There will be numerous scaling options if you haven’t mastered each variation.

Metcon Class

30 min EMOM:
1) 10 burpees
2) 15 kb swings (53/35lb)
3) 12/10 cal bike
4) 15 abmat situps
5) 10 burpees
6) 15 goblet squats