Wednesday 23rd July

A. Pull-Up Practice

EMOM for 7 mins complete 8-10 x Pull-Ups

(or 2 more than last week if you complete all sets unbroken)

Can be scaled up to Strict, C2B or Butterfly.

B. 7 Min AMRAP of:

5 x HSPU
10 x Sit Ups
20 x Double Unders

Rest 3 mins, then

C. 7 Min AMRAP of:

1 x Rope Climb to 15′
7 x Ring Dips
10 x Alternating Pistols

This weekend is the 2014 Reebok CrossFit Games. Who will you be cheering for? One of my favourite athletes is Chris Spealler:

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