Today’s WOD

Main – CrossFit

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Front Squat (Work up to a heavy set of 5 then complete 5 sets)

Chest-To-Bar Pull-ups (x6-8 reps strict in a supinated grip x5 sets)

Rest 60 sec between sets.

Metcon (Time)

3 Rounds:
15 Deadlifts 185/125
15 Ring Dips/HR Push-ups
20 Box Jumps 24/20
If you do not have RX Ring dips please scale to HR Push-ups
Main – CrossFit Health

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Metcon (Time)

5 Rounds:

DB Ground to Overhead x6 reps (Db in each hand)
DB Lunges in place x12 (6 each leg)
No Push-up Burpees x6 reps
Run 200m

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