9.26.15 Workout of there Day

Sam Britt 2015 BeatDown

CrossFit 715 and 830 w/Martin

General WU: Coaches Choice

Specific WU: 3x 5 Pullups 10 DB Push Press (build to workout weight) 15 Calorie Row

WOD 1:

In teams of 2, perform 5 alternating sets each of: 15 Pullups 15 DB Push Press (55/35) 20/15 Calorie Row

200 m run (exit sign)

Perform each set as fast as possible.

Scaling

Pullups

• If it takes more than 2 sets to complete 15 reps, scale reps to 10

• If unable to perform Pullups, sub Toes to Bar/Knees to Elbows