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GWOD

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Pullup Skilz then... 20 minute AMRAP 2 muscle ups (ring or bar or glide kip) 4 candlesticks 6 strict handstand push ups 8 chin ups 10 tuck ups 20 foot handstand walk (or shoulder touches, or hs hold)

Odd WOD

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardMetcon (Time)1000m Row alternating every 250m 10 Ring Muscle Ups - (Scaling 30 Pullups) Alt Work any way you can 200m Partner Carry - If you can't carry your Partner both people carry some heavy odd Objects - 2 Meatballs, 2 Sandbags, etc…. 30…

ME Upper Pull / Row

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardBanded Bent Over Row (3-3-3-3-3)Normal Grip - AKA Hook Grip! NO KIPPING!Hit the Same Reps as you did 10/12/18 BUT with BANDS if you can, add some weight and continue doing sets of 3 until you can't do them anymore.Metcon (Time)21-18-15-12-9-6-3 Reps Cal. Assault…