Wyclef is doing CrossFit with Coach Jen at Garden City CF. Check out the video below, good stuff!
Skill WOD
A1) Muscle up progression work (practice the turn over or work ring dips)
(If you have muscle ups, do 5 max effort sets- record total reps)
A2) Bully Stretch Demo 1 min each arm x 3
WOD
15-12-9-6-3
Overhead Squat (115/75)
Bar facing burpees
Tom working through DT!
Competitors WOD
3 Squat Snatches OTMEM for 6 min
Snatch Grip Deadlift 3/3/3/3
OTMEM for 12 min
Odd min 5 Front Squats (you choose the weight)
Even minutes 10 toes to bar
then
100 Wall Balls for time (30/20)
time cap 8 min