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CrossFit Cambridge – CrossFit

Strength

Back Squat (Heavy Double + 2 Down Sets at 5-10% less)

Build to a heavy double in 5 sets or less. Then take 5-10% off that load and perform 2 more sets of 2.

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

Run 1 Lap

10 Chest to Bar Pull Ups

15 Wall Balls (20/14lbs to 10′)
Scaling options in order of preference (for today, not always).

Strict pull ups.

Regular kipping pull ups.

Jumping chest to bar pull ups (stand w/ arms extended and pull up bar just below wrist … scale more if needed).

7 banded pull ups.