SKILL/STRENGTH

E.M.O.M x 12:

min 1= 3-8 strict C2B
min 2= 3-8 kipping C2B
min 3= REST

scaling:
min 1= strict banded C2B
            strict pull ups
            strict banded pull ups
            ring row
min 2= kipping pull ups
            kipping half pull ups
            kipping movement only

METCON

"CINDY"- crossfit benchmark GIRL wod

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

– Beginner: 11-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 19-22 rounds
– Elite: 24+ rounds