Tuesday, October 10th

Happy birthday Rynea!


Death, Divorce, and Double-Unders -CrossFit Journal (video)

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

A) Four sets of:
Front Squat x 8-10 reps
Rest 45 seconds
Supinated-Grip Strict Pull-Ups 
Rest 45 seconds
Hollow Rocks/Hold x 30-45 seconds
Rest 45 seconds

B) Five sets of:
30 seconds of Assault Bike Sprints
30 seconds of Rest
30 seconds of Dumbell Hang Power Cleans 35/20
30 seconds of Rest

A) 3 sets of:
Front Squat x 8 reps at 65%
rest 2 minutes

B) On the minute, for 12 minutes
Squat Clean x 1 rep
Start at 60% and build each minute.

C) 5-4-3-2-1
Squat cleans at 77.5%
Weighted Ring Pullups  20/14lb Medball


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