131021 Monday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 6-12:
Snatch Press-under,
Wall Ball,
KBS,
Strict Pull-up,
Mobility.

Strength/Skill Development

A1. : Overhead Squat ( @ (3111); 5-8 x 3. Rest 20s)

A2. : Kipping Pull-ups (AMRAP in 20 seconds. Rest 20s. )

Recommend 3 strict pull-ups & 3 strict dips prior to kipping pull-ups.

A2. : Ring Rows (@ 31X2; 5-8 x 3. )

A3. : Double-Unders (Practice 40s x 3. Rest 2 minutes. )

WOD

Metcon (AMRAP – Reps)

Complete 2 minutes on, 1 minute rest between each of the following stations:
KBS (NTE 24/16kg)
Row (Cals)
Wall Ball (NTE 20/14lbs, 10′)
Double Unders
Airdyne (Cals)

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