06/27/2014

Posted: 27th June 2014 by jruffing27 in Uncategorized
Comments Off on 06/27/2014

Main – CrossFit

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Pull-ups/Dips 5’s (No Measure)

5- pull-ups (normal)
5- dips
5- chin ups (double underhand grip)
5- dips
5- pull-ups (wide)
5- dips
5- pull-ups (narrow)
5- dips
5- pull-ups (switch L to alternating grip)
5- dips
5- pull-ups (switch R to alternating grip)
5- dips
5- clap pull-ups (or normal)
5- dips

*5- muscle ups as finishing challenge

Weightlifting

Bench Press (20 min to find 5 rep max)

Metcon

KB swings are to be “American” or overhead in order to RX the metcon.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Buy-Out

(No Measure)

Roll out and stretch

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