Back To The Grind

Sep 3rd, 2019

Category: CrossFit

Back To The Grind

Tim – Scary Efficient Burpee Box Jumps!

Warm Up
Tabata Rotating Movements
High knees
Air Squats
Straight Leg Kicks
Burps
Burps
Straight Leg kicks
Air Squats
High Knees

Skill
Ring Dip
Muscle-up

Strength
E2MOM8
Front Squat
3 Reps (moderate weight- 75-80%)
3-1-0-0*

*Slow negative 3-2-1 mississippi, 1 second pause, explode from the bottom

Then
EMOM5
1 Heavy Rep (85-90%), no pause

WOD (15 minute cap)
50/40 Assault Bike
40 Thrusters (75,55)
30 Bar Facing Burpees
20/15 Muscle-ups

Muscle-up Sub – 20 Strict Pull-ups, 20 Strict Dips

Level 2- 65|45, 40|30 Cals
Level 1- 65|35, 30|20 Cal, 20 Ring Rows, 20 Bench Dips

Extra Work
3 Rounds
100 Double Unders
10 Devil Press 50’s|35’s