Warmup: 10 minute AMRAP

200m row or 20 calorie bike/10 db strict press r-l/10 squats/10 ring rows

Strength: 15 minutes

1a) kneeling db strict press - 5 x 8 r/l

1b) strict pull-ups - 5 x 8 (sub 15 challenging ring rows)

Conditioning: 12 EMOM

E - double unders (10/20/30/40/50/60) singles (20/30/40/50/60/70)

O - hang power cleans (12/10/8/6/4/2) c-155/105# rx-115/75#

Extra:

tabata split jumps x 8 rounds

Views: 95

Comment

You need to be a member of CrossFit Fond du Lac to add comments!

Join CrossFit Fond du Lac

© 2017   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service