21-10-16 CrossFit Return, Douglas, Cork

A 24mins

6 x Back Squat

Max x C2B L-Sit Chin Ups/L-Sit Chin Ups/ Max C2B/ Chin Ups/ 5 x Negatives/ Elevated Supine Ring Row + Hold

15 x Clams E/L

Rest 90secs

B 4 RFT (15min CAP)

10 C2B /Pull Ups/ Ring Rows

6 Power Cleans (70/50)

10 Burpees

2 Lane Runs