Wednesday, 7/6/16

#3 Day

WARMUP 
2 RDS 
1 min banded lat pulldowns

1 min oh plate hold
1 min barbell squat cleans 

SKILL
Kipping pull-ups/butterfly

METCON
9 min. AMRAP
1+ reps each round of:

Pull-up bar complex:
– Monkey taps
– Toes-to-bar
– Chest-to-bar
Cluster

*Must complete the complex without falling off the bar for it to count as a rep. Only right side counts for the monkey taps.

COOL DOWN
Shoulder mobility

CrossFit Denton