A. Pull up- 5 pull ups on the 30 sec x 10 sets (Essentials – use rings or 3 sec negatives, Fitness – use strict or weighted negatives, Performance – use kipping or C2B (chest to bar)).
B.Front rack walking lunges – 20 steps x 4 AHAP; rest 2 min (AHAP = as heavy as possible)
Complete 6 sets of: 5 TnG Power Cleans (155/105) + 100 m Sprint; rest 3 min between efforts (Sub 150 m Row if needed or 10 cal on AD or 150 m on Ski Erg.)
Coaches Notes: A. You may fail on a few of these sets on the pull ups. Make sure to choose a weight on the power cleans that you can go unbroken with but be really heavy for you as well.
Don’t forget to sign up for the Deadlift for Dollars event. The sign up sheet is by the black board. We are also going to be joining forces with CF Pure to help raise some funds for the families of the 19 firefighters that were killed in AZ as well as the CF coach that was gunned down and killed in FL 3 days ago. Many wifes and their children were left behind and they need us to help them! We feel it is our duty to take care of the widows and orphans and to GIVE BACK where ever we can and when ever we can. We are calling on you, this awesome No Excuses CrossFit community to join us! We will be releasing more details soon.
Be Blessed, Be Fit!