In 15 Minutes establish:
1RM weighted Chest to Bar Pull-up
1RM weighted Pull-Up (chinover bar)
1 set Unbroken Max Reps Strict Pull-ups
(perform in order listed)
5min AMRAP:
600m Row/Run or 1.5km Assault Bike
6 Bar/Ring Muscle-Ups or 12 Chest to Bar Pull-Ups or 18 Pull-Ups
Max Kettlebell Swings 32/24 or 24/16 or 20/12
Rest 3min
4min AMRAP:
400m Row/Run or 1km Assault Bike
20 Kettlebebell Swings
Max Bar/Ring Muscle-Us or Chest to Bar Pull-Us or Pull-Ups
Rest 2min
3min AMRAP:
200m Row/Run or 0.5km Assault Bike
4 Bar/Ring Muscle-Ups or 8 Chest to Bar or 12 Pull-Ups
Max Russian Kettlebell Swings
Core Development
20 GHD Sit-Ups w/2sec pause at parallel
20 Hip Extensions w/2sec pause at top
YOGA IS CANCELED TODAY.
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Barbells For Boobs! Saturday, October 5th: 9AM — Donate Today!!
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The CrossFit OPEN starts October 10th! Get signed up TODAY!
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