CrossFit Cambridge – CrossFit
Back Squat (Build to a Heavy Single + 1 Down Set of 10 at 70%)
Push-ups (3 Sets of 10-20)
These are to be PERFECT. Absolutely perfect. The tightest plank you’ve ever planked. Your shoulders, hips, and knees should all lower to the ground at equal times. NO resting on the ground, touch and go (no bouncing).
If you are able to complete sets of 20, feel free to slow down the tempo and add weight (get a partner to throw a plate on your back).
3 Rounds of:
Row 500 Meters
15 Thrusters (115/75lbs)
15 Chest to Bar Pull Ups
Choose a weight that is challenging but realistic to complete 15 thrusters unbroken.
Complete regular pull ups if you don’t have C2B.
No bands today. If you don’t have regular pull ups, you will complete jumping pull chest to bar pull ups.
You must rest the entire two minutes. Each round should be completed at a high intensity.
Record total time for your score.