CrossFit – Thu, Jun 13

Warm up – Thursday (AMRAP – Reps)

8:00 AMRAP
10 Alternating V-Ups
5 Kip Swings
25ft Lizard Crawl
25ft Walking Lunge

Accessory (AMRAP – Reps)

Strict Pull-up Test

Workout Definition

Level 1: Find the lightest band that you can do one strict pull-up with
Level 2: Find your max unbroken set of unweighted strict chin-ups
Level 3: Find your max unbroken set of unweighted strict pull-ups
Level 4: Find your max 1 rep weighted strict pull-up

Metcon – Thursday (AMRAP – Reps)

In 3:00 complete:
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35)
10 Toes To Bar
(KG conv: 22.5/15 DB)

*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you. Cap 15:00/5 rounds.
*You don’t have to rest until the three minutes is up to start the next two rounds.

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