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Crossfit 5/18/2017

17
May

Crossfit 5/18/2017

Burg CrossFit – CrossFit

Warm-up

Hollow Rocks Warm Up (No Measure)

2 rounds not for time

20: seconds of hollow rocks or hollow position hold

10 chin ups (Supinated Pull Ups)

20 reverse lunges

Skill

Metcon

Tempo Front Squat (10 x 2 for HSOD)

Tempo 3131

3 Second Descent

1 Second Pause at Bottom

3 Second Ascent

1 Second Pause at Top

1MOMO Pull,PC,BS (3 Rounds for time)

1 Minute On (working), 1 Minute Off (resting)

75 Pull Ups

75 Power Cleans 95/65

75 Back Squats 95/65

Go our hard, you have forced rest! Your score is the number of minutes it takes to get through each movement (3 scores)

Int:

Jumping Pull Ups

65/45

Beginner

Ring Rows

45/35