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