9/14/16 – HSPUs

lindsay deadlift

CrossFit Performance

For Time

1000m Row

21 Strict HSPUs

750m Row

15 Strict HSPUs

500m Row

9 Strict HSPUs

*scaling options will be available

CrossFit Fundamentals

A. Strict Pullup @21X2 – collect 20 reps

or

B. Modified Strict Pullup @21X2 – 4×5

+

4 Rounds for Time

15 Pullups

20 KB Swings

30 Plyo Lunges (total)

Olympic Weightlifting

A. Tall Snatch – heavy single

B. Power Clean – heavy single

C. Snatch + OHS – 6 x 1 + 2

*easy/moderate load

+

Pause Back Squat – 8×3 with a :02 pause, rest 1:00