CrossFit
Warm-up (No Measure)
5min of Motion
3 Rounds
10 Dislocates
5 Strict pullups
7 Kips
10 Shoulder 2 over Head
Increase weight over the rounds
Metcon (Weight)
Every 2mins For 10mins (5 sets)
Power Clean + 2 S2OH
work up to a heavy complex.
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Pullups
S2Oh 135/95
T2B
BTW Rounds Carry 100ft
100/80lb
This is a repeat workout, however this repeat is done with kipping.
No Cap