19 Jun 2017

Warmup: Review ghd sittup, if you haven’t done these in last month, do partial range.

Skill: 5 Sets of 5 Strict HSPU, 10-15 GHD Sittup (back and forth, NFT but keep moving).

WOD:

10 Minute AMRAP

laddering up by 3’s (3,6,9..)

Thrusters (95#/65#)
Pull Ups

L1: 45#/35#, ring rows L2: 75#/55#, assisted pull ups

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Tags:

crossfit cfhc