7
Apr
Monday
Live Free CrossFit – CrossFit
Weighted Pull-ups (A- Build up to a weighted max)
Or athletes build up to a lightest band pull up
Strict Pull up
B) max in 3 min (or athletes use a stronger band and record some we can measure progress)
Strict Hand Stand Push Ups
C) Max strict hspu in 3 min(or athletes scale to regular push ups and knee down push ups.)
WOD : Metcon (Time)
“Mr.Burns”
30 squat cleans for time 95/65
10 min cap