CrossFit MKG | North Seattle

From the Blog

WOD for October 10th

Kip Swing + Kipping pull ups or
butterfly technique
EMOM x 3 minutes
5 kip swings
EMOM x 3 minutes
3 kipping or butterfly kip pull ups
EMOM x 3 minutes
3 Kip pull ups – push away from bar
Butterfly weight shift
between shoulders and legs
For Time
3 Rounds
30 DU S:60 singles
unbroken power snatches
FB:15 RX:12 S:10
Rx:75/55 S1:55/45 S2:45/35
*10 burpee penalty if bar is dropped
or settles .
5 Rounds
200m run
20 KB swings Rx:53/35
17 minute time cap

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