Skill: Kipping /butterfly pull ups “Bear Complex” This is NOT for time/ athlete picks their weight and try to ‘blend’ the movements together. 5 sets of 7unbroken complex 1clean + 1front squat +1press+1back squat+1press

Push ups 4 sets of 10(scale accordingly) “Keep Chugging” AMRAP 10, ascending 1,2,3…. KBS(70/53) Burpees Lv1(54/44) Lv2(44/35)

Back squat: 5×5 building “Glute Master” 15-12-9 O.H lunges(95/65) Med ball sit ups to wall(20/14) Wall Balls

Page 107 of 107 1 105 106 107
     © 2016 Crossfit Together 1587 Hyde Park Avenue | Hyde Park, MA

Developed by DDL Advertising