Pump Day

Posted: 24th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Overhead Plate Lunge/Ring rows (No Measure)

2 rounds

16 Overhead Plate lunge w/ any weight

8 Ring Rows

Jog 200 M

Metcon

EMOM: Run/CTB/Box Jump Overs (5 Rounds for reps)

Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

12 Overhead Squats (155/105 lbs)

12 Chest-to-Bar Pull-Ups

12 Box Jump-Overs (24″/20″)
*Each round is 36 Reps.

Buy-Out

Ring Rows/Chinese Plank Buy Out (No Measure)

Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Face-Down Chinese Planks x 60 seconds

Rest 60 seconds

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