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110413 CrossFit


110413 CrossFit

Main – CrossFit

Pull-ups (3xME)

Strict Pull-ups or Ring Rows only. Follow each set with 1-min of ME Double-unders.

Post total number of dubs in comments.

8-min to complete work.

Metcon (12 Rounds for reps)

Every 30-seconds for 6-minutes, complete:
2 Hang Squat Cleans
ME Barbell Push-ups

Post total number of Barbell Push-ups per round.

Games 185/135
Regionals 165/115
Open 135/100
Throwdown 115/85

Lipson (Again Faster) (Time)

21-15-9 for time.
Back Squat 185/135
KBS (Regional Standard) 70/55

Post time.

Athlete cannot use racks.
10-min time cap.