Monday, January 23rd

The Secret to Pull-Ups -CrossFit Journal

Performance is in red, Competition is in blue, Links are in green

A) 2 sets of:
Back Squat x 10 reps
rest 90 seconds

B) 2 sets of:
Front Squat x 10 reps
rest 90 seconds

Move directly from the Back Squat to the Front Squat. Heavier than last week.

C) 3 Rounds For Time
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps 24/20

A) 2 sets of:
Back Squat x 10 reps
rest 90 seconds

B) 2 sets of:
Front Squat x 10 reps
rest 90 seconds

Move directly from the Back Squat to the Front Squat. Heavier than last week.

C) For Time
50 Toes to bar
Immediately into:
7 rounds
15 Box jumps 24/20
10 Deadlifts 115/75
5 Push jerks 115/75

3 sets of
30-sec Side plank KB hold  26/18- Right
30-sec Static Hang
30-sec Side plank KB hold 26/18 – Left
30-sec Handstand hold

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