150623 - CrossFit

Warm-up
400m run
5 air squats normal stance, 3 second pause at the bottom
5 air squats wide stance, 3 second pause at the bottom
5 air squats narrow stance, 3 second pause at the bottom
5 air squats normal stance, 3 second pause at the bottom
max effort ring dips
max effort pull -ups (dead hang or kipping)
max effort muscle-ups

AMRAP 10:
10 squats
10 lunges
10 squat jumps
10 jump lunges
Rest 2:
AMRAP 10:
5 burpees
10 hang squat snatches M:115 F:75