Thursday, July 14th 2016

Crossfit

A) Front squat: 5×5 starting at 70% of 1Rm and ascending weight each set

B) Run 200m-15 strict pullups-Run 400m-30 CTB pullups-Run 600m-45 kipping pullups-Run 800m

Scaled versions: 15 strict pullups-30 kipping pullups-45 ring rows

or

15 banded pullups-30 jumping pullups-45 ring rows

Rx-Plus

Run 200m-15 bar muscle ups-Run 400m-30 CTB pullups-Run 600m-45 pullups-Run 800m

Metcon class

30 min AMRAP:

5 rounds of Cindy (5 pullups-10 pushups-15 air squats)-20 db GTOH (40/30lb)