Pump DAYYYYY

Posted: 29th November 2017 by jruffing27 in Uncategorized
Comments Off on Pump DAYYYYY

CrossFit Tiffin – CrossFit

Warm-up

Thruster Warm-Up (No Measure)

3 Rounds

10 Shoulder Press w/ PVC

10 Front Squats w/ PVC

10 Squat Jumps

10 Thrusters w/ PVC

Metcon

Super Gross Pyramid Chipper (Time)

For time:

50 Thrusters (45/35)

40 Kettlebell Swings (24/16 kg)

30 Burpees

20 Pull-Ups

10 Single Arm DB Man-Makers (50/35 lb DB)

20 Pull-Ups

30 Burpees

40 Kettlebell Swings

50 Thrusters

Buy-Out

Buy-Out: SA Row/Side Plank (No Measure)

Three sets of:

Single-Arm KB Row x 8-10 reps each @ 2111

Rest 60 seconds

Side Plank x 45-60 seconds each side

Rest 60 seconds

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