In W.O.D.

CrossFit Mayday – CrossFit

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Metcon (Time)

10 Rounds:@85-90% effort

4 Burpee

6 KBS (70/53)

8 Wall Ball

Rest 7:00
See how short your transistions can be. This is usually where the most time is wasted. Slow down a little bit and remember to breathe through each movement.

Metcon (3 Rounds for time)

For time:

5-7-9 of:

Muscle Ups

Deadlifts @80% of 1RM

Rest 1:00 between each set

Record the time of each individual set as a seperate score.
Scaled: L-Seated Band Muscle Ups on Low Rings

Deadlift@65% of 1RM




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