WOD:

1) 5 rounds AQAP:

15 Toes-to-bar

30 Push Press 75/53

45 Double-unders

Substitution for Double-unders is 100% in Single-unders and 50% in Tuck Jumps

Extra Work:

2) Bar Muscle-up: 10 minutes EMOTM

If you can’t do a Bar Muscle-up you can try doing an assisted one or work on Chest-to-bar Pull-ups. Reps are up to you, pick something you can be consistent with.

httpv://www.youtube.com/watch?v=astSQRh1-i0

For results post time to complete Met-con and any scaling used. If you did Extra Work post how many reps and what you did.

Post Results/Thoughts to Comments

httpv://www.youtube.com/watch?v=jV_0FQbFl_U&feature=g-all-u

For those contemplating making CrossFit a bigger part of your fitness program, another great example of what it can do