14-12-16 CrossFit Return, Douglas, Cork

A 12min EMOM (Alternating)

1. 4 Push Press (G2 72.5 – 75% of Push Press)

2. 6-10 Dips /6-10 Push Ups / Ring Muscle Up + Dips

B WOD 2 Rft (20min CAP) , Ask coach for scaling option for Pull Ups

Run 3 Lane Runs

40 Russian Swings (32/24)

20 Pull Ups / 10 Muscle Ups

Run 2 lane runs

30 KB Swings

15 Pull Ups / 7 Muscle Ups

Run 1 Lane Runs

10 Russian Swings

5 Pull Ups/ 3 Muscle Ups

Rest 2mins, repeat

Record times from both rounds