CrossFit WOD 6/7/16

Strength/Skill:
Hyperfit Pullup Complex
2 times through untimed for skill
3 Strict Pull-ups
3 Ring Dips
3 Strict Chin Ups
3 Ring Dips
3 Wide Grip Pull Ups
3 Ring Dips
3 Strict Narrow Chin Ups
3 Ring Dips
3 Mixed Grip Pull-Ups (inverted hands) (switch the 2nd round)
3 Ring Dips
3 Strict False Grip Pull Ups on Rings / 3 False Grip Ring Rows
3 Ring Dips

WOD: CF OPEN 12.4/13.3 (modified)
AMRAP in 20 min
150 Wall Balls
90 Double Unders / 180 Singles
30 Muscle-ups / 30 Pull-ups / 30 Banded or Jumping

Posted in Workout of Day