Main – CrossFit
If all your favorite ladies came together like Volton, it’d look a lil something like this right here……
Open mobility (No Measure)
10 min of coaches choice
Metcon (Time)
50 DU
21 deads 225
21 ring dips
15 cleans 135
15 WB 20/14
9 snatches 135
9 HSPU
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
Metcon (Time)
B-Fit
Every 90 seconds, for 12 minutes (8 sets
Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds
B.
In teams of two, alternate rounds to complete four each of:
15 Burpees
300 meter row