06/10/2014

Main – CrossFit

Strength/Skill

3X10 SCAPULA PULLUPS THEN:
PULLING WORK
MUSCLE-UPS/C2B/KIPPING PULLUPS
STRICT RING ROWS AND NEGATIVES IF NO PULLUPS

Metcon

Metcon (AMRAP – Rounds and Reps)

12M AMRAP

6 HSPU
6 HANG POWER CLEANS *135/95
6 T2B
100M SHUTTLE RUN
DOOR-MANHOLE-DOOR-1ST CURB