AMRAP 7:00 Minutes
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups
Rest 3:00 Minutes
AMRAP 7:00 Minutes
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups
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MODIFICATIONS
STRICT PULL-UPS
Renegade Rows (Equal Reps)
Dumbbell Rows From Plank Position (Equal Reps Each Side)
Double Dumbbell Bent Over Rows (2x Reps)
Single Dumbbell Bent Over Rows (2x Reps Each Side)
Odd Object Bent Over Rows (2x Reps)
DUMBBELL STEP BACK LUNGES
Single Dumbbell (For Both Parts)
Odd Object Step Back Lunges
Jumping Lunges
ABMAT SIT-UPS
Sit-ups with Feet Anchored
CrossFit Division 
Jim and I did the wod this morning and Travis joined us by video.
We both finished 3 rounds + a few extra reps each section.
I remember pull-ups feeling easier…
Thanks for keeping me honest Jess & Jim 😀
Finished 3 rounds + 5 reps, then 3 rounds exactly. Subbed barbell rows for the pullups, #95 first round then #115 second round because it felt too light
great substitution Travis!
LEGIT Work Jess and Jim! Great way to start the week- hehe!
The mother-daughter team returns!
Both swapped pull-ups with 8 banded rows
I did 25#kb reverse lunges, Makayla used a water jug
Crystal 3rds+1,then 3 rds+16
Makayla 3rds, then 3 rds +21
I love it Crystal! 🙂 mom and daughter kicking butt!
Got around four rounds in each time, substituting renegade rows for pull-ups. Feeling good!
🙂 great work Meghan! 🙂
1st set:
3 rounds + 8, 8, 12, and 8
2nd set:
3 rounds + 8, and 8
Subbed double KB bent over rows instead of pull-ups
Used #35 KBs
Almost finished 4 rounds for the first AMRAP and got halfway through the fourth round the second time.
Subbed pull ups with bent over rows
And subbed push-ups with some physio exercises preparing to go back to pushups.
Used 15 lb dumbells