3 rounds for time of:
Run 400 meters
15 pull-ups
50 squats
15 pull-ups
from Crossfit.com 12.10.16
Scale, for beginners:
3 rounds for time of:
Run 300 meters
10 ring rows
30 squats
10 ring rows
Tag Archive: pull-up
For time:
5 Rounds of “Cindy”
3 Rounds of “DT”
1 Mile run
*1 round of “Cindy” = 5 pull-ups, 10 push-ups, and 15 air squats
*1 round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks. (155/105)
Women
-Skill work
-WOD:
3 rounds for time of:
20m bear crawl
10 clean and jerks (75/55)
Rest 5 minutes
2 rounds for time of:
400m run
10 pull-ups
Men
3×5 squat
3×5 press
1×5 deadlift
AMRAP 20 minutes of:
5 Back Squats 225/155 (Use a rack for the squats)
2 Rounds of “Cindy”*
*5 pullups, 10 pushups, 15 air squats