Thursday

Main – CrossFit

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Gymnastics

20 mins

Strict Pull-ups

10 Min EMOM

30 sec Max Strict Pull-ups

30 sec Rest

*Record Strict Pull-ups completed each round

3 Sets of ME chin over the bar holds

*Rest 2-3 Minutes b/t sets

Metcon (10 Rounds for reps)

10 min Strict Pull-up EMOM

30 sec Max Strict Pull-ups

30 sec Rest

Metcon

Metcon (Time)

50 DU/100 SU

21 Front Squats (Rx+115/85)(95/65)

21 SOH (Rx+115/85)(95/65)

50 DU/100 SU

15 Front Squats (Rx+115/85)(95/65)

15 SOH (Rx+115/85)(95/65)

50 DU/100 SU

9 Front Squats (Rx+115/85)(95/65)

9 SOH (Rx+115/85)(95/65)

15 Minute Time Cap

*To RX+ workout – FS should be 50-60% of 1RM, SOH should be 50-60% 1RM

*To RX workout – FS should be 40-45% of 1RM, SOH should be 40-45% of 1RM

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