Monday 11-8-21

CrossFit - Lift - move- work

4 min - to establish 

1 rep max clean 

4 min - amrap of one of below

1. Bar muscle ups 

2. Pull-ups 

3. Ring rows 

8 min amrap of one of these 3 wods

1. 30 dubs - 8 s/a db push press  l/a - 8 s/a db pp r/a - 8 lateral burpees over db.  50/35

2. 20 dubs- 6 s/a db pp l/a- 6 s/a db pp r/a- 6 burpees 50/35

3. 20 singles - 5 s/a pp r/a - 5 s/a pp l/a - 5 burpees 35/20