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Push and Pull (10/6/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Accessory Work: 14 minutes
SuperSet
5×6 strict ring dip
scaled: 5×8 matador dips
5×8 hand release push ups
5×10 hammer curls

MetCon:
CrossFit:
For Time:
20 thrusters (95#/65#)
15 pull ups
15 thrusters (95#/65#)
15 pull ups
10 thrusters (115#/75#)
15 chest to bar pull ups
adv.: 15 bar muscle ups (instead of chest to bar pull ups)
13 minute time cap

CrossFit Lean:
15 minute AMRAP
20 single arm kettle bell thrusters (10 each side, 35#/26#)
15 calorie row
10 toes to bar