11.9.16

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 CrossFit FMS WOD:

1.)  Warm-up

3 rds

  • 250m row
  • 50 singles
  • 10 pvc pass throughs
  • 10 bar kips
  • 10 push ups

WOD: 

Strength

3 sets not for time of

  • 30 second hollow hold
  • 10 v-ups
  • 30 second L sit
  • Immediately transfer between movements and rest between sets as needed.

 

Metcon

EMOM 18

1. 40 double unders

2. 6-10 unbroken kipping hspu

3. 3-5 unbroken muscle ups

**Scale as needed**

 

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