East, Thursday, 07/05/2018

CROSSFIT
*Old School Week

Strength

Bench Press
12min to build to a 5RM

WOD

CrossFit.com WOD, Mon, 02.12.01

For time:
30-25-20-15-10 of:
Medball Goblet Squats (20, 14)
Assisted Pull-ups
*Half body weight as assistance

Band Resistance

Black Band = 100 lbs
Green Band = 65 lbs
Blue Band = 50 lbs
Red Band = 30 lbs

*we are working muscle stamina here. Even if you have kipping, or butterfly pull-ups you will be doing assisted strict with a band. 

COMPETITION

LEANX

24 Min EMOM:

1. ME Cal Bike
2. 10 DB Burpees
3. V-Ups
4. 12 Tall Box Jumps (30, 24)
5. 200m Run
6 Rest

-then-

Cash Out:
3 Sets:

5 Med Ball Push Ups Right into ME Med Ball Plank hold