WOD 6.24.14

Warm Up
“CrossFit Warmup”
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC
Sit-up
Banded Good-morning
Pull-up / Ring Row
Dip / Push-up

Strength
Pausing Back Squat (w/3sec pause)
5×3@90% of your 3RM from 5-22-14

Mixed Modal
3 rounds for time:
7 Bar Muscle-ups*
14 Power Cleans, 135#/95#

*if you do not have Muscle ups, replace with 14 Pullups/ 14 ring Dips

20140624-055415-21255790.jpg

Leave A Comment

Find us

 

Follow us

 

Instagram

 

Contact us

 
if you are interested in stopping by, if you have never done CrossFit before please come try a FREE trial class?

Here are some easy ways to contact us. We hope to see you soon.






221 Newfield Ave. Hartford, CT 06106

Get our News Feed