You are here: Home | Blog
 
July 16, 2012

1) 3 rounds not for time:
8 butterfly pull ups (practice speed and efficiency)
10′ hand stand walk
30 sec L sit

2) Back Squat x 20. If you got 20 reps unbroken last week, increase weight by 5%. If you got 19 – 15 reps, use same weight. If you got 14 or less reps, reduce weight by 5%.

3) “Elizabeth”

21 – 15 – 9 reps of:
Clean 135/95lbs
Ring dips

Posted on by

Leave a Reply

Your email address will not be published. Required fields are marked *

 

Categories

 

Recent Posts

 

Archives

 

Most Read Articles

Friends of


Contact us

CrossFit 28
3201 Skyline Dr. Pineville
LA 71360