Saturday, January 28th

The Secret to Pull-Ups -CrossFit Journal

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

A) Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps  (scale with Handstand holds or L seated DB Press)
Station 2 – Bottom’s Up Kettlebell Carry x 30 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps 
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps

B) For time:
50 Calories of Assault Bike

A) 3 rounds, not for time
50 Double Unders
20 Light Wallballs 
10 Alternating Pistols 5/leg

B) Every minute on the minute, for 10 minutes:
Power Clean + Hang Clean + Push Jerk

Build to a heavy load on the complex.

C) For Time:
50 Calorie Row
40 Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
20 Burpees

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531