Strength
Weighted Pull Ups
5-4-3-2-1-5
Each set for max weight
Sets on Clock
0:00,2:30,5:00,7:30,10:00,12:30
WOD
Crossfit Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts 100/45kg
55 Wall Balls 20/14lbs
55 Calorie Row
55 Handstand Push Ups
