CrossFit WOD, October 9, 2018


Part A
Metcon (Time)
4 Rds of:
8-10 DBell Floor Press
8-10 Strict Banded C2B Pull-ups
30sec Side Plank/side
Rest 1:30
*1 sec pause w chest touching the bar

Part B
Metcon (AMRAP – Rounds and Reps)
14min AMRAP
5 Dips
10sec Dip Support Hold
5 Ring Rows
10sec Chest to Rings Hold
5 Strict T2B
10sec Hanging Tuck Hold