A. 3 sets:
-l sit x amrap
-dips x 7-10
-db curl + press x 10
B. 12 min amrap:
buy in, 40/35 cal assault bike
-pull ups x 5
-bear crawl x 10 m
-push ups x 10
-bear crawl x 10m
CrossFit Class Workout 7/16/14
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Seattle Drop-In
a) power clean 2,2,2,2 155#
b) 15 min AMRAP 5 strict PU, 5 DB clean and jerk (30#), 15 situps: 5 rounds + 22
A) lsit x :25
ring dips x 7 @ 40#
curl press x 10 @15#
B) 3 rds + 2 mu
5 muscle ups and 10 push ups per round
A) lsit x :20
dips x 10
curl press x 10 @ 35#
B) 6rds + 2 pu
5 kipping pull ups (tried to get to chest) and 10 push ups per round