CrossFit All Levels WOD, June 19, 2018
Crossfit 6/19/18
Metcon (AMRAP – Reps)
4 rounds
Muscle-ups (Max reps)
Pull-ups (Max reps)
Metcon (Time)
For time
1 Round of "Kelly"
2 Rounds of "Helen"
1 Round of "Kelly"
Goal – 15:00
Cap – 22:00
2 Rounds of "Helen"
1 Round of "Kelly"
Goal – 15:00
Cap – 22:00
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
60 D/U
Max Effort Unbroken Ring Muscle-ups
**Sub strict pull-ups and 2:1 singles**
Jump rope should not take more than 45 seconds. Max Effort set is 1 set and then rest the remainder of the round (you drop, you’re done) Score total muscle-ups or pull-ups.