CROSSFIT CLASS 11.1.2017

WARM UP
200 SU
10 Ring Row
20 Push Ups
30 Sit Ups
40 Squats
200 SU

SKILL: KIPPING
Then...
- POWER PULL UP: 5x max Rep

METCON
Time Cap 8 min:
10 DU (20 SU) / 2 Power Snatch (Power Clean) 40/20
20 (40) / 4
30 (60) / 6
40 (80) / 8

…continue for 8 min

REST 3 min:
Time Cap 8 min:
5 Burpees / 2 Power Clean & jerk 50/30
10 / 4
15 / 6
20 / 8
…continue for 8 min

CFCKB