Tag

Pull ups

SKILL: Agility WOD: Partner Chipper – 30 min Cap 100 Box Jump @ 24/20 50 pull ups 100 KB Swings @ 24/16 kg 50 T2B...

SKILL: Cone drills – zig zag sprint WOD: 4x 5 pullups 10 DB cleans @ 40/25 20 Double unders

SKILL: Agility drills WOD: AMRAP in 10 2 pistols per leg (alternating) 2 strict pull ups

LIFT: Bench Press – 3 RM WOD: 1000m Row Then… 5 Rounds of 15/10 pull ups 7 push jerk @ 115/85 – 16 min Cap...

LIFT: Bench Press- 3 RM WOD: 400m Run 15 pull ups 400m Run 12 pull ups 400m Run 9 pull ups

SKILL: Seated sled pull WOD: AMRAP in 3 400m Run Max Burpees -Rest 1 min- AMRAP in 3 10 Box Jumps @ 24/20 10 push...

SKILL: Atlas Stone Cleans – max load WOD: 4 Rounds 250m Row 25 Double under’s 10 pull ups

LIFT: Snatch – 5 RM WOD: Partner Tag Team A) Row 2k B) AMRAP of 5 Press & 5 Pull ups Score time and reps....

SKILL: Max load sled push – 50 ft WOD: “Ode to Element CrossFit Ontario Open” 200m Run Thruster @ 95/65 pull ups 15/12/9/6/3 12 min...

SKILL: 50 foot Tire flip for time WOD: 15-12-9-6-3 Man makers @ 30/20 pull ups 20 min Cap