2019-12-09 Finisher:3 Rounds for



Finisher:
3 Rounds for Quality:
5 Hang to Inverted on Rings
1 Legless Rope Climb
3 Strict Deficit HSPU
10 Half kneeling KB Windmills/Side


Weighted Pull-ups
1-1-1-1-1

Press
1-1-1-1-1

Accessories
3 rounds for quality
10 KB Bent over Row/per side (AHAP)
12 DB Reverse Fly
20 Banded face pulls


AMRAP 12mins
15-12-9
HSPU
Ski Cals

Google CrossFit News

  • Short Doc by UK Fittest man Zack George

    Short Doc by UK Fittest man Zack George

    Read more...
  • Hit 245lb for a new PR! That’s a 10lb increase in 6 weeks! Super happy

    Hit 245lb for a new PR! That’s a 10lb increase in 6 weeks! Super happy

    Read more...
  • CrossFit HQ de-affiliates athletes unleashed after derogatory e-mail

    CrossFit HQ de-affiliates athletes unleashed after derogatory e-mail

    Read more...
  • CrossFit Cancels Athletes Unleashed's Affiliation After Derogatory Email - Morning Chalk Up

    Read more...
  • OPINION: CrossFit Has Begun to Fix Its Inclusion Problems, In A Way - BOXROX

    Read more...
  • Garett Hood: Flat Lines Five Times, Credits CrossFit With Bringing Him Back - Morning Chalk Up

    Read more...
  • Facebook Group Empowers the Women of CrossFit - Morning Chalk Up

    Read more...
  • CrossFit Headquarters Moves To Boulder, Colorado - Morning Chalk Up

    Read more...
  • Black Friday/Cyber Monday - Deals and Sales Megathread

    Read more...
  • Join us on the r/crossfit Discord Server!

    Join us on the r/crossfit Discord Server!

    Read more...