WOD
Strength
FS: 60/3 70/3 80/2 85/2 85-90/2
Conditioning
AMRAP in 7 Minutes:
7 C2B Pull-ups
9 Power Snatch (75/55)
Extra
Strength
DL: 8-8-8-8 Build to heavy but perfect
Skill
Ring to Chest Kip + Ring MU
5 sets of 4 (1+1=1rep)
Allen Core Fitness
Strength
Front Squat: 5 sets of 3 building
Conditioning
800m Bike, 10 KB Deadlifts, 10 Ring Rows
600m Bike, 10 KB DL, 10 Ring Rows
400m Bike, 10 KB DL, 10 Ring Rows
200m Bike, 10 KB DL, 10 Ring Rows
CrossFit Allen 