CrossFit
Skill/strength:
Deadlift 5x5

WODa: 7' AMRAP
3 KBPS
3 pushups
6 KBPS
6 pushups... 9s,12s,15s etc

3' rest

WODb: 7' AMRAP
3 pullups
3 KB STOH
6 pullups
6 KB STOH... 9s,12s,15s etc

Light: 8/12kg
RX: 12/16kg
Advanced: 16/24kg

by Beau

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