Weightlifting:
7 Rounds
3 Back Squats
2 Weighted Ring Dips
3 Back Squats
2 Weighted Ring Dips
1 Weighted Pullup
Build to 75-85% of 1RM.
Score = Heaviest back squat + heaviest pullup + heaviest dip.
Score = Heaviest back squat + heaviest pullup + heaviest dip.
Metcon:
‘Helen’
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups