12/14/2015

Posted: December 13, 2015 in Uncategorized

26 2 CrossFit – CrossFit

(No Measure)

Dynamic WU:

2 rounds: 5 reverse inch worms. 10 PVC pass throughs. 10 PVC figure 8’s. 3 BB SJ. 3 strict pull-ups.

*Move through it at your own pace this is a warm up

Back Squat (3×5)

Add 5lbs to your previous weight.

Shoulder Press (3×5)

Add 2.5lbs to your previous weight.

Metcon (AMRAP – Reps)

Alternating movements EMOM for 12 minutes of:

2 Split Jerks @ 75% of 1 RM (Go up or down in weight throughout the workout)

:30 Max Weighted Strict Pull-ups 20/10

*RD 1 split jerks, RD 2 pull-ups…

LII: Strict pull-ups.

LI: SJ weight of choice. Pull-up sub of choice.

**Record total reps of pull ups

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