Press, Pull-Up, KB StOH, Kipping Pull-Up, Bent Over Row, Push-Up 03.29.2016

Seaward CrossFit – CrossFit

ALL: Metcon (Weight)

20:00 EMOM

even minutes: 5 strict press @ 10X1, build load (bar from ground)

odd minutes: 3 strict pull-ups @ 22X2

ALL: Shoulder Press (5 reps @ 10X1 (use to record from EMOM))

ALL: Metcon (Time)

4 rounds

10 KB shoulder to overhead (1×1.5/1, total reps, alternate as desired)

10 kipping pull-ups

10 push-ups

10 KB bent over row (1×1.5/1, total reps, alternate as desired)

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