6/29/19

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Cross Training

QOD

How do you take your coffee?

Strength

Weighted Pull-ups (15 min to build to a 1RM)

5xAMRAP UB Ring Rows/L position low ring pullups if no strict pullups

Metcon

High intensity medium

Metcon (Time)

For time:

800m Run

30 American KB Swings 53/35#

Rest 1 min

400m Run

20 KB Snatches (10 each)

Rest 1 min

200m Run

10 Turkish Get Ups (5 each)
For time:

600m Run

20 American KB Swings 53/35#

Rest 1 min

300m Run

15 KB Snatches (10 each)

Rest 1 min

150m Run

6 Turkish Get Ups (5 each)