CrossFit Golden - Greg/Lacey
2 round of
kb in front rack banded side steps
plank pass through
kb push press (1 kb only)
front rack stretch/smash
10 dip pause
10 push press with barbell only
5 sets of 5 reps (build to heavy 5)
12 min AMRAP
12 Push Press (115/75 lbs)
9 Strict Pull-Ups
I scaled this to step up burpees, 75# push presses and 6 strict pull-ups.
First round was good, finished in 4 minutes, second round was rough (~5 minutes), with three minutes remaining, I barely made it through the burpees.
Fit Republic was here, giving out food.