WOD Warm Up

3 Rounds 

Run 200

5 Scap Retractions to 5 Beat Swings
10 Jumping Squats

10 Good Mornings

Skill/Strength - 4 x 4 Deadlift


WOD - 05/21/2018 - WOD

Alternating EMOM for 30:00
1: 10 Burpees to 6" Target
2: 10/8 CTB Pull Ups
3: 15/12 Calorie Row
4: 15 Box Jump Overs 24/20"
5: Run 200m

Scale movements to give 10-15 sec rest

Score=Rounds where all the reps are completed reps are any rounds with reps not completed.

Extra Credit - 05/21/2018 - Extra Credit

For Time
18 Muscle Up +1's

(At the top of each Muscle Up complete a second Ring Dip)

CrossFit Metcon Warm Up

Banded Overhead Dist 90 Sec per

Pigeon pose 90 Sec Per

Group Tabata

Jumping jacks on rest

CrossFit Metcon - 05/21/2018 - CrossFit Metcon

Alternating EMOM for 30:00
1: 10 Burpees to 6" Target
2: 10/8 CTB Pull Ups
3: 15/12 Calorie Row
4: 15 Box Jump Overs 
5: Run 200m

Scale movements to give 10-15 sec rest

Score=Rounds where all the reps are completed reps are any rounds with reps not completed.