CrossFit – Wed, Apr 17

Warm up – Wednesday (AMRAP – Reps)

8:00 AMRAP
45-second Row
5 Clean Deadlifts (empty bar)
5 High Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
10 Bird Dogs

Pull-ups (Every 3mins x 4 Rounds
1 Max set of pulls up (strict/kipping/box negatives)
1 max set of ring dips (scale to push ups))
Metcon – Wednesday (AMRAP – Reps)

Partner: You go, I go
6 rounds each
15/12 cal Air bike
5 Double Dumbbell Thrusters 50’s/35’s
8 Burpee Box Jump Overs

Time Cap: 24mins

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