CrossFit

Warm-Up / Skills

3 min Zone 1
Lunge Complex
10 Wall Squat
Walking Toe Touches
20 KBS
10 Pull-up
10 Back Ext

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Strength

Exercise: Deadlift/lbs
Reps: 5@40%, 5@50%, 5@60%

Metcon

4 Rounds
10 Deadlift 225/155
10 KBS 32/24
10 Strict Pull-up
200m Run
Round 1 and 3 do max Strict Pull-up
Round 2 and 4 do max KBS
Score is Pull-up and KBS ONLY “NFT”
Must do reps of the other movement

Result Type: AMRAP
[youtube]http://www.youtube.com/watch?v=9Kg-zbJjlyA[/youtube]