In an effort to be a better member of the CrossFit community, I will now post our whole workout instead of just the WOD’s. Our athletes do an extraordinary amount of skill work and perhaps we should better represent what goes into their training!

3 RFT
50 Double-unders
25 Pull-ups
12 HSPU

-then-

Skill: Goat #1

-then-

‘King Kong’

1 Deadlift (455/300 or 90%)
2 Muscle-ups
3 Cleans (250/165 or 80%)
4 HSPU