13 Jul CrossFit – Thu, Jul 13

Announcements

Coaches Sam & Jacob Farewell Dinner:

You are all invited to –

– AMSTERDAM BARREL HOUSE –

87 Laird Dr. –

Saturday, July 15th –

7:15 pm

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

2 sets

20 sec Banded Dead Bugs

5 Push Ups

10 Cuban Press

10 Cossack Squats

10 Scapula Pull Ups

B. Activation

2 Sets

15 Straight Arm Lat Pull Downs

5-3 Strict Pull Ups @bw/band/jump

Gymnastics

Weighted Pull-ups

Metcon

Sam & Jacob Farewell Workout (Time)

For time

40 Thursters @75/55

20 Pull Ups (Ring Rows)

30 Thrusters @95/65

15 Toes to Bar (TTB attempts)

20 Thrusters @115/75

10 Chest to Bar Pull Ups (Jumping Pull Ups)

10 Thursters @135/85

5 Bar Muscle Ups (Strict/Kipping Pull Ups)
Cap: 20 min

Scaling Weights

45/35

65/45

75/55

95/65