Read more at www.afscrossfit.com
Strength:
Deadlift
<six months form failure 5rm
>6 months 5 rep max
Skill:
4min max strict muscle ups
2mins rest
4min kipping muscle ups
NB: beginners – work negatives and progressions
WOD:
In a team of three: (2mins / station)
person a row max calories
person b max push ups
person c max sit ups
-rotate through all three movements then rest 3mins – 3 rounds
Score is total reps
AFSCrossFit, Andover - WOD: Monday 8 September
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