Friday’s WOD 10.04.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

With a Partner:

18.3

2 Rounds:

100 Double Unders

20 OHS 80/115

100 Double Unders

12 Ring Muscle-Ups

100 Double Unders

20 Alt. DB Snatch 35/50

100 Double Unders

12 Bar Muscle-Ups
*Doing The Open? Try it solo with a 14min TimeCap!

**With a partner, no timecap!

Metcon (No Measure)

Accessory:

3 Rounds:

20 Dual DB RDL

20 GHD Sit-Ups or Weighted Sit-Up