CrossFit Dilworth – CrossFit
5 Sets – Every 90 Seconds:
3-7 Strict Pullups or Strict C2B Pullups
*modify by doing negatives or ring rows with a 2 second pause at the top.
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
3 UB Hang Squat Cleans* (125/85 RX) (155/105 RX+)
12 Bar Facing Burpees
*hang squat cleans must be done UNBROKEN! no dropping the bar between reps, it is only 3! 😉 choose a weight that you can do 3 UB reps every time.