A. 3 sets:
-strict pull ups x amrap
-renegade row x 8 per arm
-gh sit up x 15
B. 4 sets:
-dl x 8
-box jump overs x 20
-assault bike x 20/15
-rest as needed
CrossFit Class Workout 9/3/14
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A) 5, 20#
B) 2:35/2:35/2:18/2:25 @ 135#
A) Did Monday’s back squats: x5 x 4 @ 240#
B) 2:33 / 2:41 / 2:50 / 2:53 @ 185# / 24″
A) 8/7/6 pullups, 30# renegade rows
B) 2:29 / 2:32 / 2:52 / 2:30 @ 185# and 20″ box
B) 2:31, 2:36, 2:25, 1:51 185#
A: 10/11/13 pull ups, 35#
B: 1:56, 2:12, 3:30, 2:20 @ 225 and 24 in
B) 2:36, 2:30, 2:14, 2:13 205#