CrossFit / Wed, Nov 12
- Coach Ivan
- Nov 12
- 1 min read
Pre WOD Strength
Spend 10min building up to a heavy sled Row for 50 feet
WOD
Four Tabatas in 16 minutes
Tabata Pull-Ups
Tabata BB High Pulls
Tabata Toes To Bar
Tabata Cal. Bike
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A) 15 Minutes to build to a heavy set of 2 Power Clean B) 5 Sets of: 8 Push Press (as heavy as possible) 10-15 Strict Pull-ups C) Accumulate 2 minutes on a Rings Suport Hold
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203 reps
Rx
High pulls at 75#
100lb sled row
191 reps - scaled
Used blue and red band for pull ups
40lb high pulls
Knee ups