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062513

25
Jun

062513

Main – CrossFit

Pull-ups (3xME)

If you have zero pull-ups, work on doing sets of 5-7 negatives. No more than 3 sets of 7.

Dips (3xME)

If you have zero dips, work on 3 sets of ME push-ups.

Metcon (AMRAP – Reps)

12-min AMRAP of:
4 Power Cleans AHAP
6 Strict Pull-ups
8 Burpees over bar

Post total reps and weight used.

Metcon (Time)

3 RFT of:
400-meter Run
21 KBS 55/35
12 Push Presses 115/80

Post time.