CrossFit 012619

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Stay Strong CrossFit – CrossFit

Warm-up

Group Dynamic Warm Up

Strength

15 Min EMOM:

Min 1: 5 Strict Pull-Ups with a 11X3 Tempo (1 sec down, 1 sec pause at the bottom, explosive rise to top, 3 sec hold at the top)

Min 2: 30 Double Unders

Min 3: Rest

L1: Banded Strict Pull-Ups, 45 Single unders

Rx: As Written

Rx+: Weighted Strict Pull-Ups, 45 DU’s

Pull-ups (5 x 5 )

WOD

Partner Wod

Metcon (Time)

21-18-15-12-9-6-3

Snatch (135/95#)

42-36-30-24-18-12-6

Burpee Box Jumps (24/20″)

L1: 95/75#

Rx: As written

Rx+: 155/115#