Five Rounds for Time of,
Strict Pull-up, 7 Repetitions
Alternating Dumbbell Snatch, 20 Repetitions (10 each arm ; 45lb. / 25lb.)
30 Double Unders (or 50 single jumps)
Note: Scale the weight on the Snatch if needed. One head of the dumbbell must touch the ground and then achieve full extension overhead for the repetition to count. We are going to enforce STRICT range of motion on the Pull-ups – use a band if necessary!
New CrossFit Amundson Banner Project coming soon!
“Here is the key to appropriate levels of intensity: Every time you train, train as if your life depends on it – because it does.” ~ Coach during the NTOA lecture on CrossFit for Law Enforcement