CROSSFIT 190409

1. Warm Up + Mobility

E2MOM, 8 mins:

  • A: 1:45 Light Bike

  • B: 10 Ring Rows, 15 Push-Ups, 20 Sit-Ups

  • C: Wrist Stretches

  • D: 10 Scapular Pull-ups + 30 DUs

2. Skill 1

Strict HSPU:

  • 1 Attempt for Max Reps

If you can't do 3 reps, do the following:

  • 8-15 Dumbbell Strict Presses

  • 8-15 Barbell Half Presses

2. Skill 2

Strict Pull-Ups:

  • 1 Attempt for Max Reps

If you can't do 3 reps, do the following:

  • 7-15 Pull-ups

3. WOD

“Doce”

3 x AMRAP 4, rest 4:00 between:

  • 27/21-cal Row

  • 21 Power Cleans

  • 15 Burpees Over Bar

AMRAP #1 - 61/43

AMRAP #2 - 52/36

AMRAP #3 - 43/30

*weight 15+/21+/27+