Monday, November 6, 2017

5
Nov

Monday, November 6, 2017

CROSSFIT

Skill

Strict Pull-Up

3 x Max Effort (2 Min Rest in-between)

Strength

Back Squat

5 @ 65%

5 @ 75%

5 @ 85%

WOD

For Time:

50 Sit-Ups

40 Box Jump Overs (RX+ Р30/24, RX Р24/20, Scaled Р20/16 or Step 24/20, Novice РStep-Ups)

30 WallBalls (RX+ – 30/20, RX – 20/14, Scaled – 14/10, Novice – any Weight/Height)

 

BOOTCAMP

12 Min AMRAP

12 wall balls

12 wallball sit ups

12 walllball toe touches

 

REST

 

12 Min AMRAP

12 DB Rows

12 DB Reverse Lunges (single count)

12 DB S2OH

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