CrossFit Magnolia – CrossFit

Metcon (AMRAP – Reps)

Strength work:

10 min amrap:

Strict pull-ups

Strict matador dips

Break it up however you like;

1 pull-up, 1 dip

5 pull-ups, 2 dips

0 pull-ups, 57 dips

Whatever. Just add up your total for both movements and enter as your score.

THEN, enter the amount of EACH movement in the Notes.

Rx+ = 20/10 vest

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

kb swings (70/53)

goblet squats (70/53)

Every time you put the kb down, do 10 burpees

15 min cutoff

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