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Yadsruht!

7
May

Yadsruht!

CTOWN CrossFit-Downtown – CrossFit DTF

1. Bench Press 3 x ME at 55-60% of most recent 1RM (about 90-120 seconds between sets)

2a. Hang Power Cleans 3 x 8-12 increase
2b. Strict Pull-ups 3 x 8-12

3. With a 12 minute running clock, perform:
Run 800 meters
– And with the remaining time, perform AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
– Score is total reps of AMRAP.

Bench Press (3 x ME at 55-60% of most recent 1RM)

Hang Power Clean (3 x 8-12)

Strict Pull-ups (3 x 8-12)

No Kipping
If you can knock out 10 strict pull-ups x 3 sets, complete 3 x ME Weighted Pull-ups.

If you’re working on Ring Rows, complete 3 sets x ME.

Metcon (AMRAP – Reps)

With a 12 minute running clock, perform:

Run 800 meters

– And with the remaining time, perform AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

– Score is total reps of AMRAP.