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Workout of the Day, 01JUN18

30
May

Workout of the Day, 01JUN18

CrossFit Metropolis – WOD

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Metcon (Time)

For time:

9 muscle-ups

40-ft Handstand walk*

36 single-leg squats

40-ft Handstand walk

9 muscle-ups

40-ft Handstand walk

45 single-leg squats

40-ft Handstand walk

9 muscle-ups

40-ft Handstand walk

54 single-leg squats

If you are proficient at handstands, add obstacles to your 40-ft course.

Intermediate

3 rounds for time:

9 chest-to-bar pull-ups

9 ring dips

30 handstand shoulder taps

30 ring-assisted single-leg squats

30 handstand shoulder taps

Beginner

3 rounds for time:

15 ring rows

15 knee push-ups

2 wall walks

30 reverse lunge steps

2 wall walks