It was dirty in here until Adam started cleaning...
CrossFit & Fitness
A.
5 Rounds of
5 Pull Ups (add weight or a tempo of 4131 if using body weight or a band).
5 Ring Dips (add weight or tempo as needed).
1 Prowler sprint
B.
8 Min AMRAP
10 BB Cleans @ 95/135#
10 Front Squats @ 95/135#
10 Lateral Bar Jump Burpees
* Fitness option use Double Bells instead of BB for Cleans & Front Squats. Bell jump burpees in effect.
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