Saturday 3/30/13

FITNESS
Crossfit open 13.4 or skill work

PERFORMANCE
A. Three sets, not for time, of:
15′ Rope Climb x 2-3 ascents
Alternating Pistols x 12-16 reps
Ring Dips x 10-15 reps
B. For time:
Row 1000 Meters
30 Chest-to-Bar Pull-Ups
20 Overhead Squats (135/95 lb)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/95 lb)
10 Chest-to-Bar Pull-Ups
Rest exactly 5 minutes, and then . . .
C. For time:
Row 1000 Meters
20 Front Squat (155/105 lb)
20 Ring Dips
10 Front Squat (155/105 lb)
10 Ring Dips

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