CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 400M
2 rounds:
25M Crab Walk
10 Russian KB Swings
8 Push-ups
then 3 progressively heavier rounds of DT with a pull-up chaser:
– 12 Deadlifts
– 9 Hang Cleans
– 6 Push Jerks
– 3 C2B Pull-ups or Banded Pull-ups
Metcon (Time)
For time:
3 rounds of:
20 Deadlifts, 155/105 lbs
10 Push Jerks, 155/105 lbs
— then —
30 Chest-to-bar Pull-ups