Friday, July 7th 2017

Crossfit

A) 4x max sets of unbroken kipping/butterfly pullups. If unable to kip, then max sets of strict or banded pullups.

Rest 90 secs-2 minutes after each attempt

B) 1000m row for time

*5 minute time cap

Rest 5 minutes

C) Dumbbell Grace: 30 db clean and jerks for time (50/35lb)

*5 minute time cap

Rx-Plus

A) max unbroken kipping or butterfly chest to bar pullups

Metcon Class 

A) 2 rounds of 30 alternating db snatches (35/25lb)-60 air squats-400m run

B) 20 minute accessory work EMOM

1) 10 ring rows *Scale up to feet on box 2) 10 black band good mornings 3) 10 sec L-hang hold + 5 strict toes to bar 4) rest

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