+97339533130
CrossFit
Strength
Pullups (starting from the top)
4 Sets
6 Reps
5 Seconds negative
Metcon
2 Rounds for time
8 Bar Muscle Ups
12/10 Cals / 200m Run
16 Pullups
12/10 Cals / 200m Run
24 Toes to Bar
12/10 Cals / 200m Run
Conditioning
Strength
Pullups (starting from the top)
4 Sets
6 Reps
5 Seconds negative
Metcon
2 Rounds for time
16 Pushups
12/10 Cals / 200m Run
16 Pullups
12/10 Cals / 200m Run
24 Toes to Bar
12/10 Cals / 200m Run
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility