Thursday - CrossFit

4 Sneaky Ways to Get Strong

06/09/2016

Yoke Walk (1RM)

50' walk with the Yoke

Metcon (AMRAP - Reps)

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AMRAP 5:
1-2-3-4-5-6....etc
Pull Up (Jumping Pull Up)
Power Clean 115/75 (135/95)

Rest 2 Min

AMRAP 5:
1-2-3-4-5-6.....etc
CTB (Jumping CTB Pull Up)
Power Clean 135/95 (155/105)

Rest 2 Min

AMRAP 5:
1-2-3-4-5-6...etc
Muscle Up (Ring Row/Ring Dip - Push up combo)
Power Clean 155/105 (185/125)

Get as far as you can up the ladder in 5 min.

Dan Shrum