Main – CrossFit
Weighted Pull-ups (Find a 3RM (or 5×3 strict pull ups with band))
Metcon
Super big (Time)
5 rds for time:
5 Shoulder to OH (135lb/95lb)
7 Strict Pull ups
9 KB swings (70lb/44lb)
5 rds for time:
5 Shoulder to OH (135lb/95lb)
7 Strict Pull ups
9 KB swings (70lb/44lb)