150203 – Escape from Alcatraz

U Turn CrossFit – CrossFit
Warm-up
(No Measure)
8-AMRAP
350m Row
10 Ring Row
10 Med Ball Clean (20#/14#)
10 Burpee
Gymnastics
Strict Pull-Up (Max Effort)
Metcon
Metcon (Time)
12 Bar Muscle-Up (20 C2B Pull-up)
15 Deadlift (275#/185#)
60 Double Under
9 Bar Muscle-Up (15 C2B Pull-up)
12 Deadlift (275#/185#)
50 Double Under
6 Bar Muscle-Up (10 C2B Pull-up)
9 Deadlift (275#/185#)
40 Double Under