Monday October 23, 2017

01
Mar
Written by Zach

Warm-up

CFT warm-up

3xME Strict Pullups

Strength

Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60sec
7X3 Bench Press @ 85% – rest 60 sec.

WOD

5 minute AMRAP of:
5 Bar Muscle-Ups
15 Over-the-Box Jumps 20″ (can jump over the box)
*Rest 1 minute.
2 minute AMRAP of:
Ring Dips

xtra credit 3x15 back extensions

DSCN9828

DSCN9827

2013-03-01

Posted in Crossfit  
 

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