50314wod

Announcements:

The SteelFit Qualifiers are this Saturday in Morristown! We are sending two athletes: Coach Mike and Kristina K. All are invited to go spectate and cheer them on — don’t forget to wear your Aero shirts!

Weightlifting:

Back Squat

15 minutes to establish a Heavy Single Back Squat (1RM)

 

Accessories:

10 minutes to complete:

3×4 Negative HSPU Lower or Tempo HSPU or Defecit HSPU

3×6 Pendlay Row

 

Metcon:

4 rounds of:

9 Pull-ups
12 KBS
35 Double Unders

Rest 2:30
*** 90% Effort
*** Try to keep splits +/- 10s

Your score is your split time for each round. RECORD THE START TIME AND END TIME OF EACH ROUND.

 

 

*Not a member and wondering if CrossFit is for you? Come take a FREE trial class! Email [email protected] for details.*

Spread the word. Share this post!