Wednesday, June 14th

Training Lessons from CrossFit Champion Jason Khalipa- Tim Ferris

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

A) 5 sets, casual
Row 250 meters
Run 200 meters

B) 7 sets ascending pace
20 Row calories
10 Single-arm Dumbell thrusters 35/20 (5/5)
5 Strict ring pullups

A) 5 sets, casual

Row 250 meters
Run 200 meters

B) 7 sets ascending pace
20 Row calories
10 Single-arm Dumbell thrusters 50/35 (5/5)
4/2 Ring muscle-ups

Rest exactly 2 minutes between sets

Scale the muscle up with a spotter, jumping muscle ups or 4/2 chest to ring pull-ups + 4/2 ring dips.

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