141018 – “Tire, Boxes and Pull-ups Oh My”

Main – CrossFit
Metcon
Metcon (AMRAP – Reps)
For Total Reps:
3-AMRAP
Tire Flip
Rest 3 Minutes
5-AMRAP
3 Pull-Up
2 Chest-to-Bar Pull-Up
1 Bar Muscle-Up
Rest 5 Minutes
7-AMRAP
15 Box Jump (24″/20″)
10 Clean (135#/95#)
5 Kettlebell Swing (70#/53#)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups