10/30/15 – One More Saturday Reminder!

RANT

One more reminder that on Saturday, October 31st we have just one 10am class!  Dress up in costume if you can for our annual Halloween WOD.  Looking forward to seeing you there!

CrossFit Performance

STRENGTH

A. Strict Pullup@21×1, 3xAMRAP, rest :90

or

B. Modified Strict Pullups @2121, 3xAMRAP, rest :90

or

C. Ring Rows @21×1, 3×10-15 reps, rest :90

METCON

EMOM x 18

Min 1: 10-15 Kipping Pullups (or Jumping CTB Pullups)

Min 2: 20 KB Swings

Min 3: 15 – 25 Wall Balls

Dose Response: Muscular Endurance – Do not go to failure on these. Choose the appropriate pullup modiciation if needed. Your goal is to choose a rep scheme for each movement and be able to hit it consistently each minute.