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Friday May 8, 2015

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CrossFit
Competitive & Fitness
A. Front Squat
5-5-3-3-2

Fitness
B. 5 rounds for time
60 Single Unders
10 Front Rack Lunge

Cash out 50 Jumping Pull Up

Competitive
A. 5 rounds for time
30 Double unders
10 Front Rack Lunge 115/75 lbs

Cash out 50 Pull Up

Regionals
Alternating Minutes for 20 min
Odd: 250m Row
Even: 10 Push Press or Jerk 155/105#

Then,

Deadlift
10,10,10 @ 65%,70%,70%+
*Done as single reps, re-setting at the bottom of each rep. Holding a good position!

Then,

5 Rounds
10 Burpee Muscle Ups
Work:Rest = 1:1

*REST as needed between parts.

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