140617 Tuesday

photo (88)

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes
Mobility + 3-10:
OHS,
KB Windmill,
C2B Pull-up,
DB Hang Squat Clean.

Strength Development

Axle Front Rack Reverse Lunge ( x 10-16 alternating x 4 sets )

A2. : Chest-To-Bar Pull-ups (AMRAP -1 x 3. )

Post best set & note total sets in comment box.

A2. : Weighted C2B Pull-up (@ 21X1; 5-8 x 3)

Utilize BW – Gravitron assist when reporting results.

Partner WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

3 DB Hang Squat Cleans -Moderately Tought NTE 55/45lbs.

100m Run

One person working at a time.
Every 50m of the run counts as 1 rep.

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