WOD

Friday 23rd May 2014

Main – CrossFit

SKILL

Spend some time warming up to the weight for the back squat and making improvements in your squat

Spend time working the strict burpee pull-up

WOD

5 Rounds for time, of
– 11 Back squats (50kg/80kg)
– 7 Strict burpee pull-ups
– 400m Run

SCALING
Reduce weight
Kipping pull up or Banded pull up/ ring rows

The back squats start from the ground

In the burpee pull-up there is a strict push up followed by a strict pull-up.
You cannot do all the burpees followed by all the pull-ups.

Metcon (Time)