CrossFit Kids- 4:30pm
Mobility- 5:00-7:00pm
CrossFit Endurance- 5:30pm (at the track)
Brian rocked his KB Swings last week!
Strength
Three sets
Back Squat (6-8 reps @ 2011)
Rest 90 seconds
Strict Pull-Up (Max reps each set)
Track the set with the most reps. Goal is to reach failure every set, not “save up” for future rounds
Rest 90 seconds
Rest 90 seconds
Conditioning
For time:
15 Hang Power Cleans (135/95 lbs)
15 Ring Dips
400 Meter Run
12 Hang Power Cleans
12 Ring Dips
400 Meter Run
9 Hang Power Cleans
9 Ring Dips
400 Meter Run
15 Hang Power Cleans (135/95 lbs)
15 Ring Dips
400 Meter Run
12 Hang Power Cleans
12 Ring Dips
400 Meter Run
9 Hang Power Cleans
9 Ring Dips
400 Meter Run
Hang Power Cleans should be completed in no more than 3 sets each round