12 Aug CrossFit – Mon, Aug 12

Potrero Hill, South Park – CrossFit

Specific Warm-up (Checkmark)

2rds:

10 scap push-up

10 scap pull-ups

50ft farmer carry (dbl KB)

10 slow/ controlled HS shoulder taps

WOD (Time)

For Time

15 Strict Pull-ups

100ft Handstand Walk/ 200ft bear crawl

25 Chest to bar (kip/ butterfly)

100ft Handstand Walk/ 200ft bear crawl

35 Pull-up (kip/ Butterfly)

100ft Handstand Walk/ 200ft bear crawl

Lv3 -weight vest for all pull-ups – 20/10

Week Preview

Tues- Benchmark WOD- Clean/Jerk

Wed- Back Squat