This was my first ever Crossfit workout!

I did the Puppies version of Nate.  I hope I subbed everything correctly.  If not please give me some feedback.I subbed dips and pullups for the MP’s I don’t have access to Rings yet. 

6 Assisted Dips
6 Assisted Pull Ups
4 Pushups
8 KB/DB Swings with 20# Dumbbell

3 cycles in 12 minutes.  I could feel it all over.  I’m excited about this new adventure.

Thanks

Row 2K

Bench Press
3x 135, 185, 205

Row 2K
7:50 or so….easy one since I am babying my back.

Ender
?

used 45# kb, 2/4/8, either 11 or 12 full rounds and up to six kb swings on last

AMRAP in 12 minutes:
2 Squat Muscle-ups
4 Push ups
8 squats

~10 rounds.

Timer and count both failed, so volume is inexact. I subbed squats because my quads were not felling up for KB swings. Second day back is always the worst.

WoD 06.12-11

CFWU

Back Squat 3-3-3-3-3 reps (60kg-80-90-90-90)