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Friday 12/29/2017

Crossfit Total coming Monday. Don't miss!

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds

With empty bar

10 front squats

10 strict presses

10 knee raises on rig

Workout warmup:

10 min alternating EMOM

Squat Clean: 1 Hang squat clean+1 SC from ground.

Pullup Warmup: Shoulder Kip, Ring row, TTB, PU, CTB.

Workout:

3 rounds for time:

30 DU's

10 CTB pull ups. 20 chin over.

10 Squat cleans 135/95, RX+ 155/115

Lift:

Back squat: 5x5 starting at 75%. Add weight if you can. 3 min rest between sets.

Skill:

Max MU's on the minute for 10 min. 

Earlier Event: December 28
Thursday 12/28/2017
Later Event: December 30
Saturday 12/30/2017