12 Nov CrossFit – Tue, Nov 12

Potrero Hill, South Park – CrossFit

Pull-ups (Strict Pull-ups
30 sec for max reps, 90 sec rest- 5 rounds

Lv1: hollow hang hold 30 sec of max time
Lv2: 3 neg pull-ups in 30 sec)

WOD (6 Rounds for reps)

30 sec on/ off- 6 rounds

1 round =

30 sec for max Burpees to a 6″ target

30 sec rest

30 sec for max Calorie Row

30 sec rest

score = total reps

Week Preview

Wed- partner chipper

Thurs- 6×5 Back squats

Fri- Dips/ DU

Sat- Deadlifts