11/10/2015

9
Nov

11/10/2015

Clinton Hill, East Williamsburg – CROSSFIT

QOD

Other than books, what did you keep in your high school locker?

Strength / Skill

1a: Push Press (Push Press x 3 reps)

rest as needed

1b: Weighted Pull-ups (Weighted Pull ups x 6 reps)

(if you don’t have pull ups yet work negative reps with a 4 second downward movement)

rest as needed

-build to your heaviest set on both movements

WOD

With a running clock do a 7 minute AMRAP of:

1a: Metcon (AMRAP – Rounds and Reps)

5 Push press (use ~70% of today’s heaviest set)

5 Pull ups (strict if possible)

20 Double-unders

rest until the clock hits 10:00 (use these 3 minutes to mobilize) then….
[place weight used in notes]

1b: 800m Run (Time)

Max Effort 800m Run

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