9/29/16 – “Karen”

miller-squat

CrossFit All Levels

A. 800m Run For Time

Rest 1:1

x2

*90% effort.  Fast, but similar times between the 2

+

“Karen”

150 Wall Balls for Time

Strength Class

A. Prowler Plank Pull – 20 reps per arm

or

A. Prowler Push & Pull (kneeling) – heavy single in 4

B. Front Squats @22X2 – heavy single in 5 reps

C1. Front Squats @85% of B – 4xME

C2. Eccentric Pullups – 4×5

Endurance

Skill:

Faster Pull

+

4x400m Run, rest 1:30