WOD 190830

30
Aug

WOD 190830

Crescent City Crossfit – GRETNA FITNESS


Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins:

15 Handstand Push Ups

90 DUs

10 muscle ups
.

.

SCALING OPTIONS:

jumping muscle ups

or

10 Chest to bar Pull Ups



90 single unders

Accessory

Pull Up Complex 3 (5-5-5-5-5)

5 sets of the following

5 strict Pull Ups

(3s Negatives)

-into-

5s Chin Over bar Hold