Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 12 min cap

10 Iron cross/RO2VS

10 Scorpions

10 Birddogs

10 Push-ups

Accessory Work

Pull-up progression. Today is day 4.

50 pull-ups: http://www.50pullups.com/

Metcon (Time)

For time: 20 min cap

5 rounds:

7 S2OH (115/75)

100m Single arm farmer carry (50/35) *Switch arms at 100m mark

300m run

Rx+:

– Push press: (135/95)

– Farmer carry (As heavy as possible)

Fire breather:

– Push press: (155/115)

– Farmer carry (Anything at or above 75#)

*Put F.C. weight in comments