18
Jul
071817
CrossFit BattleCry – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10 Pass throughs
10 Overhead squats
10 Jump squats
Skill Work
10 sec Hang Pull up test (AMRAP – Rounds)
Hang for 10 seconds performing 1 pullup every hang for as long as possible. Continue for a total of 30 pullups or failure
Metcon
Bruce Willis is dead the whole time (Time)
30 Burpees then:
4 RFT
10 Hang power snatch
10 Overhead Squat
10 Box Jumps
Rx 115/80 24/20
Rx+ 135/95 30/24
15min Cap
Cool Down
Cool Down 1 (No Measure)
-5 ea. side Lunge and Reach
-Leg on Box Hamstring -Stretch for 30 sec. each
-twisting bar hang 20 sec.
-Wall ball straddle stretch for 2 min