MONDAY 11-9-15

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

you may shave off some of the pull-up reps

Metcon:20min

  • Form: Metcon (Time)

20min AMRAP
400m Run
Max ring rows

Test a position where you can do 10 reps getting your wrist to ribs.  mark that location and don't move.

  • Con : Nicole (AMRAP - Rounds and Reps)

20-Minute AMRAP of:  
400m Run  
Max Rep Pull-ups

  • Int: Strict Nicole (AMRAP - Rounds and Reps)

20min AMRAP
400m run
max STRICT pull-ups

Chin up is acceptable.

Accessory:Cool down
https://romwod.com/workout/switchfoot/