October 22, 2016

CROSSFIT
Gymnastics: Ring Pull-ups
3 x ME Strict Ring Pull-Ups

Conditioning: For Time
50-40-30-20-10
Double Unders
Wall balls 20/14
Sit ups

CROSSFIT 101
Conditioning: For Time
“Teamwork Rows & Plates”
Row 3200 m
9 Bumper Plate Ground To Overheads 45/25
18 Overhead Walking Lunge With Plates 25/45

STRONGMAN
Conditioning: 5 Rounds for reps
Every 5 minutes
Max unbroken deadlifts at BW, RX+ 275/185
Max unbroken push ups

Strength: Dead-Stop Front Squat 5×2
5×2 @ 85% of 1RM
*complete a set every 1:45
pause at the bottom of each squat.