Pull up strength: flexed arm hang + dead hang 5 x 15 sec + 15 sec (1 min hold)
As many rounds as possible in 15 minutes:
9 ring dips
9 push press (35/25kg)
Looking to start with CrossFit SE11 in Vauxhall?
If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.