Part 1: Work on kipping Toes to Bar.
Part 2: Then do 5 rounds of the following:
Part 3: Do Simple Syrup and Lime from Atomic Crossfit which is 4 rounds for time of
Results: For part 3 – 15:55. Broke the first three rounds of push press into sets of 5, did the last round unbroken. Completed all rows right around 2min.
Every 3 minutes, for 15 minutes (5 sets):
Then AMRAP in 15 minutes of:
Results: Forgot to count…
Every 90 seconds for 5 rounds do:
Then do 5 rounds for time of:
Results: For the AMRAP 5:29.
Not for time, Push Press:
Then AMRAP in 12 minutes
Results: 4 rounds plus 12 Pullups, 9 Dips and 5 Pistols.
Do 8 rounds of the following, rest 2 minutes between rounds:
Then complete as many rounds and reps as possible in 10 minutes of:
Results: Great combination… For the touch and go toes to bar I tried to go as fast as possible touching the bar and then the ground for the 8 reps, so need a bar which lets you touch your feet to the ground, probably at the same height as for jumping pullups (mid-forearm when standing flat on the ground). For the second part competed 7 full rounds, put the bar down as needed.