CrossFit – Wed, Jan 7
General Warm-up
Pulling Skill (Checkmark)
Choose 1 of the following:
Strength Development
8 sets:
5 Unbroken Strict Chest to Bar Pull Ups
Rest 1:30 between sets
Skill Practice
EMOM 10 Minutes
1 Perfect Set of Chest to Bar Pull Ups
To be eligible for “Skill Practice”, athletes must demonstrate the ability to perform 3 strict pull ups in class (today).
For time (Time)
9 Burpee Pull Ups
15 Burpee Box Jump Overs 24/20″
21 Line Facing Burpees
Step down from BBJO.
Feel: Anger
Pace: Resentment
Target Score: <4 minutes
Firebreather Score: <2:45
Overhead Squat (“Overhead Squat
12-10-8-6
12-10-8-6
Start at a weight you would not do unbroken in a metcon, then try to add weight round to round.
Echo Bike 1k Between Sets to Flush”)
2:00 Machine or 400m Run
3 Rounds
15 Band Pull Aparts
10 Ring Rows
5 Burpee Box Jump Overs