4 x 4 Minute Amrap and Pull Up complex

CrossFit Rome – CrossFit

Metcon (4 Rounds for reps)

Fitness and Performance:

Four sets of:

Against a 4 minute running clock, complete:

25 Kettlebell Swings (53/35) (Rx+ 70/53)

Run 400 Meters

Double-Unders x Max Reps

Rest 4 minutes between sets

Skill Work

Fitness:

Three sets of:

Single-Arm Dumbbell Row x 8-10 reps each

Rest 60 seconds

Side Plank x 45-60 seconds each side

Rest 60 seconds

Skill Work

Performance::

2-3 Cluster Sets of Weighted / Strict Pull Ups

Cluster Set:

5 x Weighted / Strict Pull Up

Rest 15 Seconds

4 x Weighted / Strict Pull Up

Rest 15 Seconds

3 x Weighted / Strict Pull Up

Rest 60-90 Seconds