Thursday 12/7/17

30 Nov

CrossFit Showdown – CrossFit

Bench Press (5×5 Increasing)

Ring Pull-Ups (5×5 Strict)

This isn’t for speed. Pull yourself up slow and controlled, descend slow and controlled. Scale these with 5×5 negatives on the bar

Rocky Bulldog (Time)

4 Rounds

6 Box Jumps 30/24

8 Back Squats 135/95

10 Bar over burpees

40 Single Unders

1 Minute rest
If your efficient in double unders, don’t scale up. Practice your single under speed. Utilize the rest wisely, and make this workout burn.