2.23.17

 In W.O.D.

CrossFit Mayday – CrossFit

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Metcon (Time)

For time:

50 Over Head Squats 45/35

40 Kettlebell Swings, 53/35

30 Dumbbell Lunges, pick load

20 Manmakers, pick load

10 Handstand Push-ups

5 Rope Climbs,

Row 500 m

5 Rope Climbs,

10 Handstand Push-ups

20 Manmakers, pick load

30 Dumbbell Lunges, pick load

40 Kettlebell Swings, 53/35

50 Over Head Squats

Accessory Movements

5 sets 3

3 Second Negative Ring Dips

-Hold bottom for 3 Seconds.

5 Sets

3 Second Negative Pull Up

-Hold top position for 3 seconds, then begin the decent.

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