CrossFit
Warm-Up / Skills
Kipping Skill Work
Strength
Exercise: Pull Ups/lbs
Reps: 5 X 5
Comment: If you have kipping pull ups 5 x 10
Metcon
Run 400M
then
3 rounds
25 Hand Release Push Ups
25 Jumping Squats (w/Bar)
25 KB Swings
then
Run 400M
Result Type: Time
Male Rx: 53 lbs
Female Rx: 35 lbs