Main – CrossFit
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
2: Push Press (Find 3RM in 8 minutes)
3: Front Squat (6×3 @ 85%, 1:30 minute rest)
must be done within 30 minutes of class starting
4: Metcon (Time)
3 rounds for time of:
:60 (accumulated) Hanging L-Sit Hold (rings or bar, if not enough rings availlable)
30 Jumping Back Squats 65/45#
30 Strict Chest-to-Ring Pull-ups (in good hollow position)
Partner workout. Work must be split in half. Only one working at a time.
Level 2: 45/35# Jumping Squats
Level 1: No weight jumping squats, hollow hold on floor.
Pullups may be modified like this (using bar or rings): http://instagram.com/p/wIahxivDcZ/?modal=true
All our squat challenged folks will be box squatting.