10/07/2013

Main – CrossFit

Warm-up

Warm-up (No Measure)

6M AMRAP at 65% | 200M Run, 8 Jump Squats, 2 Wall Climbs, 8 Pass Thrus

Strength/Skill

Pull-ups

Work on strict pullups in several variations depending on ability level – Use bands or partner (holding feet) if necessary. Scale up to muscle-ups. Perform EMOTM Work.

Metcon

Metcon (AMRAP – Rounds)

If you complete the workout, your score is 12 rounds.
Every Minute on the Minute for 12M
COMPLETE:
5 Thrusters (115/85)
5 Ring Dips (SUB: Pushups)