WOD 21.10.16

wod211016
CrossFit Class
Emom 10 alt(40″ on 20″ off)
Kipping ring row
HS hold

Amrap 5′
Max rep cluster (70/50)
3′ rest
Amrap 5′
Max reps Burpees pull ups
3′ rest
Amrap 5′
Max cal row

CrossFit Kettlebell
Strength:
Complex 5 Round every 2′
1 Round consists of the following Complex
7 x Double KB Front Squats
7 x Double KB Push Press
Metcon:
5 Rounds for time
12 Swing 24-16 kg
12 Dead KB Cleans (6r-6l) 24-16 kg
6 Pull ups