400m run
21 deadlift (225/135)
21 pull-ups
400m run
15 deadlift
15 pull-ups
400m run
9 deadlift
9 pull-ups
Tag Archive: pull-up
800m run
3 RFT: 10 deadlifts, 275lb; 50 double-unders
800m run
3 RFT: 7 dumbbell squat clean thrusters, 30lb; 10 pull-ups
800m run
25 left-hand kettlebell swings, 1.5pd
25 right-hand kettlebell swings, 1.5pd
25 jumping alternating lunge
25 mountain climbers
25 goblet squats, 1.5pd
800m run
WOD:
21-15-9
Pull Up
Overhead Squat
Rest 5 Minutes then…
Fitness Standard: 400 m run for time
Strength:
Sumo Deadlift High Pull, 3 x 8
Daily Challenge: Accumulate 3 minutes of middle plank
Post loads for SDHP and time for couplet/run to comments…
taken from crossfitokc.com
AMRAP 12 minutes
6 back squats (185/115)
9 pull-ups
12 kettlebell swings
(Freshmen, sophomores: If you choose to do this workout, think about going 75-80% of your 4RM on the back squats.)
10 I did this!
3 RFT of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
BtW median for Rx’d men: 8:35