FITNESS & AIM
A. Take 15 minutes to practice/develop kipping pull-up, toes to bar, or muscle-up skills
(your coaches will help to provide you with numerous drills appropriate to your current skill level);
and then,
B. Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:
Row 500 Meters
30 Kettlebell Swings
15 Pull-Ups (or 5 Muscle-Ups for advanced athletes)
SPORT
A. Five sets of:
Front Squat x 2 reps
Rest as needed
Load by feel here, most of you are still recovering from Murph on Monday, so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.
B. Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95
C. Five sets for times of:
Row 500 Meters
7/5 Muscle-Ups
7 Overhead Squats (185/135 lbs)
Rest 3 minutes
D. Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 12-15 reps
Rest as needed
CROSSFIT MOMS
Advanced
5 rounds
10 wall ball #12-14
10 pull ups
Intermediate
4 rounds
10 wall ball #8-10
10 pull ups or progressions
Beginner
3 rounds
10 wall ball #6-8
10 pull up progressions