01/23/2015

Posted: 23rd January 2015 by jruffing27 in Uncategorized
Comments Off on 01/23/2015

Main – CrossFit

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Warm-up

(No Measure)

3 rounds

5 laps around the rig

5 pull-ups

10 push-ups

You may sub seated overhand sled rope pulls for pull-ups. 1 rig length pull = 5 pull-ups.

Weightlifting

weighted pull-up/dips superset (15 minutes to find a new 5RM)

Metcon

Metcon (Time)

Rx

50 jumping pull-ups

50 hand release push-ups

Complete 10 lunges each time you break.

Rx+

30 muscle-ups

Complete 10 jumping lunge switches each time you break.

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