Pull ups (strict) – every minute on the minute for 10 minutes perform a negative or a suitable rep range between 1-5 reps depending on your strength. If you have performed this recently and hit straight sets across, increase.
As many rounds and reps as possible in 15 minutes:
30 weighted dumbbell(2 x 15/10kg) box step overs (20/16″)
30 Russian kettlebell swings (24/16kg)
30 dumbbell push press
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.