Every 3 minutes for 9 minutes
- 3 x Weighted Pullup @ 20kg
- 5 x Weighted Dip @ 20kg
Then, taken from the Crossfit site, AMRAP in 15 minutes of 2-4-6-8-10. If/when completed start from beginning 2-4….
- Power Clean @ 125lbs/57kg
- Handstand Pushups
Then 3 rounds of
- 15-20 second Tuck Front Lever Hold
- 20 second Frog Stand Hold
Results: Metcon 6 rounds.