160518

Sam, Brittney, Kristin @ Roseville CrossFit

Pre-Wod:
15 min AMRAP:
1 Round Side-Butt
3 Strict Pull-Ups*
5 WallBalls
7 Burpee Box Jump Over
9 Good Mornings 45/35-lb

*Complete these pull-ups as slow as possible! Try to see how long you can take to do 3 strict Pull-ups.

Workout of the day for Wednesday, May 18th, 2016:
10 Rounds:
10 Front Rack Lunge (33% Max Backsquat)
3 Rope Climbs (Sub Max Chin-Up Hold + 7 Sec. Eccentric)

“After Party”
3-5 Rounds:
200M Fat Grip Farmer Carry
Max Fat Grip Pull-Ups
5-10 Glute Ham Raise

Sweat Sessions Workout for Wednesday, May 18th, 2016:

100M Row*
200M Row
300M Row
400M Row
500M Row
400M Row
300M Row
200M Row
100M Row

*In-Between Each Round:
7 Pull-Ups
7 Dumbbell Hang Squat Clean Thruster