150731


CrossFit Cambridge – CrossFit

Strength

Clean Pull (3 Sets of 3)

These should all be more than your 1RM clean, however substantially lower than your 3RM deadlift.

Pull-ups (Strict)

5 Sets of 5

A)Negatives

B)Strict

C)Strict C2B

D)Tempo (3 second negative)

E)Weighted (C2B)

Metcon

Metcon (Time)

5 Rounds for Time

20 Wall Balls (20/14lbs to 10′)

Row 10 Calories

5 Muscle Ups

*RX+ 30/20lbs to 10′

**17:00 Cap

***Free for all on the rowers (10 for women too)

****Sub banded transitions 1:1 or DIFFICULT MU rows 1:1 or ring dips 2:1

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