
Friday - 120523
CrossFit WOD: Strength: 15min build up to an RM1 Weighted C2B Chin-up Metcon: AMRAP in 15min of: Row 400/300m 21 KB Swings (#32/24) 12 Ring Dips 3 Sandbag Over Shoulder (#75/45) Skills: Main: Box muscle ups/low bar turnovers Hips to bar drill Strict Dips Strict Pull