Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon (AMRAP – Rounds and Reps)
With a partner
20 Minute AMRAP
10 Thrusters (95/65)
*Partner runs 400m and is pacer, pick up where you end each transition
Practice Ring Muscle-ups
From low ring transitions to stringing reps together. Don’t make this an AMRAP, wherever your deficiencies lie, spend time on drills for that specific portion of the movement.