BASICS
Walking lunge 100 ft. (2 lengths of turf from wall to wall)
21 Pull-ups
21 Sit-ups (hollow body sit ups or abmat sit ups for those new to Basics)
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
CROSSFIT
STRENGTH
1. Back Squat 5-5-5-5-5 (last set should be a heavy 5 rep max)
2. Back Squat 1-1-1-1-1
Use the same weight for each back squat, the weight should be 110% of what you used for your 5RM
WOD 1
15-12-9
Unbroken Clean and Jerk
I want you to use the most weight as possible but with the goal to do the each set unbroken. This WOD is NOT FOR TIME. Rest as much as needed between sets.
Rest a couple minutes then,
WOD 2
6min AMRAP:
Thrusters (95/63)
