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Skill and Conditioning EMOMs

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CrossFit PFT – WOD

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Metcon (AMRAP – Reps)

10:00 EMOM- Alternating

15/12 Cal Row

12 Burpees

Metcon (AMRAP – Reps)

10:00 EMOM- Alternating

Max Ring Muscle Ups

Max Strict HSPU

Scale to MU skill work or ring dips

Scale to Kipping HSPU or HS Hold

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

5 Deadlift 225/155

10 Push Ups

15 Goblet Lunges 24/16