CrossFit

A: Deadlift

4 x 6; Rest 3:00
6 Weighted Strict Dips between sets
*Try to increase weight from last week

B: 20:00 AMRAP

10 Burpees
10 KB Swings 24/16kg
10 Wallballs 9/6kg 10/9″

Engine

A: 5 Rounds (Row or Assault)

10 all out second sprint
1:50 threshold pace
1:00 Rest

B: For time (20:00 Cap)

50 C2B Pull-ups
50 Pull-ups
50 Ring Rows

*2 Burpees every break

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