9.12.17

 In W.O.D.

CrossFit Mayday – CrossFit

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Warm-up

2×20 Banded Good Mornings

-then-

20 KB Swings

20 Calorie Row (HARD)

20 KB Swings

Metcon (AMRAP – Reps)

12 round emom

1 min 3 strict hspu

2nd min 6 strict pull ups or 3 MU

3rd min max effort DU

Repeat

Score is du reps or singles

Metcon (Time)

MetCon:

3 Rounds

21/14 Calories on Row

20 DB Snatch

21 Pull Ups

E: 20/12

P: 40/25

C: 50/35

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