Tuesday 20th March CrossFit Smash

5 rounds, for time and reps

400m run

max pull ups 

you score is your time + reps eg: 12:22 + 66

If you hands leave the bar or your feet touch the ground \ box \ rig, the pull up reps stop and you are out for another round.

 

Weightlifting

warm up

6 rounds of 3 jumping squats with a loaded barbell

1. work to a heavy snatch

2. 5 x 1 @ 80% of above

3. 5 x 5 tempo overhead squats (3 seconds down, 1 in the bottom)

4. body saws 4 x 8

 

Greg Fraser