CrossFit Winston Salem Thursday

Strength and skill
3 rounds
5 pass throughs
5 kips on the bar
5 scap pull-ups

Then:

5 rounds
:30 dead hang
:30 rest

 

18 min AMRAP
16 WBS
12 ring dips
8 hang snatch

A: 20/14, 95/65
B: 14/10, 75/45
C:dealers choice

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