12.3.16 “Pull My Chain”

December 02, 2016

ALL THE FRONT SQUATS!!!

—Nice Elbows—

FITNESS & LIFESTYLE

WARM UP:
AMRAP 5 Minutes
CrossFit Dodgeball

METCON
3 Rounds
21 Pullups
15 Deadlifts (225,155)
9 Jumping Lunges Over the Bar (each leg)
400m Run

EXTRA CREDIT

ENDURANCE
SHORT INTERVAL
10 Rounds
:30sec Sprint :30sec Rest
Row, Run or AirBike

CORE
200 Abmat Situps for time

SPORT & PERFORMANCE
A. SKILLZ
EMOM 12
Minute 1 – 3 Strict Muscle Ups
Minute 2 – Body Weight Bench Press – max reps
Minute 3 – 10 Pistols alternating

B. STRENGTH
EMOM 10
2 Deadlifts – up to max
Start at about 60% – make big jumps if necessary

C. METCON
3 Rounds
21 Pullups
15 Deadlifts (225,155)
9 Jumping Lunges Over the Bar (each leg)
400m Run

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