Posted: December 3, 2015 in Uncategorized

26 2 CrossFit – CrossFit

GHD Back Extensions (3×8)

Chin up (3 x Max Reps)

under grip pull up

(No Measure)

Dynamic WU:

2 rounds: 3 strict pull-ups. 5 4-point squat. 5 jumping air squats.

10 leg swings front and side.

*Move through it at your own pace this is a warm up (new this week)

Metcon (Time)

5 rounds for time of:

1 Rope Climb

5 Strict Pull-ups

15 Jumping Air Squats

LII: 1 RC. 3 Negative Pull-ups.

LI: :45 Max Pull-up at sub of choice. Air Squats (No Jump).

*10min time goal

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