WOD

Monday 19th January 2015

Main – CrossFit

WOD

From 0:00-3:00 minutes

2 rounds of:

-10 overhead squats (30kg/45kg)

-10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

-12 overhead squats

-12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

-14 overhead squats

-14 chest-to-bar pull-ups

If you do not complete the required rounds in the time set, you are done.

SCALING

Reduce weight

Kipping pull-ups/ Ring rows

Metcon (AMRAP – Reps)