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Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

20 Minute AMRAP

10 Thrusters (95/65)

10 Burpees

*Partner runs 400m and is pacer, pick up where you end each transition

After Party

10 Minutes

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.