Weighted Pull-ups and Dips

  

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Strength:

Weighted Pull-up 5-5-3-3-1-1

Weighted Dip 5-5-3-3-1-1

WOD:

20 min AMRAP

5 Muscle-ups (Scale w/ 10 C2B, 12 Strict, 15 Kipping, 20 Jumping)

50 Wallballs 20/15

100 Double-unders

 *Keeping safety in mind, please check CrossFit Massapequa’s Facebook page for possible closing. Thank you.

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