“Fast and Furious”

Feb 17th, 2020

Category: CrossFit

“Fast and Furious”

Ben – Been Crushin’ Since Day 1

Today – Monday 2/19 – Presidents Day – The morning and afternoon classes will be run as regularly scheduled. We will be running a reduced class schedule at night with All Levels classes in Southie Green only. CTX will run normally scheduled in Southie Orange at 630pm.

Warm-up
2 Rounds
:30 on/:15 off
Lateral Up & Overs
Pull Up Hollow Hold
Medball Hug Step Ups
Wall Sit

Strength
Alternating E2MOM12
Front Rack Lunge 25ft or 10 Steps
Weighted Step-ups- 10 Reps- 5 each side

WOD
“Fast and Furious”
3 Rounds
20 Box Jumps
20 Chest to Bar Pull-ups
20 Wall Balls 20|14

Level 2- Chin over bar pull-ups
Level 1- 15 Reps, Chin over bar pull-ups

Extra Work
15-12-9
Front Squat 185|125*
50ft HS Walk after each set

ADV – 205|135

*Scale to a weight that is heavy and challenging but can be done in no more than 2 sets but ideally unbroken.