Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 061211.
Adaptations: Part 3, CrossFit Certification Seminar - video [wmv] [mov]
Pinching the scapulae (shoulder blades) together helps keep the back in alignment for squatting, deadlifting, cleaning, etc. CrossFit Kettlebell Certification with Jeff Martone.
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