CROSSFIT
750m row
30 muscle ups -or- 30 strict chest to bar pull ups -or- 30 strict pull ups
750m row
CROSSFIT LITE
“150”
Unbroken Pull-ups
Unbroken Wall balls (broken if you stand still for 2 seconds)
Burpees
Finisher:
3 sets: 30 second OH squat hold (45/33) use training bar if needed
Rest as needed between sets.
COMPETITOR
- Snatch – 60% x 1 x 5
- Clean & Jerk – 60% x 1 x 5
- Back Squat – 40% x 2 x 3 (focus on acceleration up)
- Squat jump – 3 x 3
SKILL
3 Rounds
3 Minutes of Work/2 Minutes of Rest
3 Muscle Ups
3 Power Snatch (#115/#70)
3 Overhead Squats (#115/#70)
THEN
15-10-5
Toes-to-Bar
Burpees
MB Leg Raises (#14/#10)
Ball Slams (#35/25)
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OPEN GYM: During Active Class Times except during Fundamentals at 5:30 to 6:15am and 7:30 to 8:15pm
CLOSED TOMORROW FOR THANKSGIVING DAY except 10am WOD and 8:30am Competitor WOD