02/01/2018

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

500m Row

10 Pass Throughs

10 Around the Worlds (Each Side)

2 x 5 BeatSwings (Tight)

Spend 10 Minutes working on the basics of your Pull-up technique, either Kipping or Butterfly. If fluent in both and able to achieve 15 reps unbroken, opt for Chest-to-Bar.

Max Rep Pull-ups (3 Rounds for reps)

Perform 3 sets of Max Effort Pull-ups, rest 2 minutes between sets. (As many reps as possible without stopping) Record reps and any scaling used.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest