Viribus CrossFit – CrossFit
Gymnastics
Skills :Kipping
focus on Kipping Skills
SKILLS
Metcon (No Measure)
Accessory – 3 Rounds
Tempo Ring Rows (1,2,3) x 12
Bottom up KB Press 3 x 8+8
2 x Max Distance Broad jump
Metcon (AMRAP – Rounds and Reps)
Open WOD 11.3
7 Min AMRAP
3 Thrusters 45/30kg
3 C2B Pullups
6+6,9+9,12+12…
Due to low reps only use a low strenght band if needed.
