Friday October 26, 2018 - Pull Forrest, Pull!


Warmup

4 Sets:

25ft Controlled Bear Crawl

8 KB WoodChop Per Side

4 Burpee

M1) Deadlift

6 Sets: 5 Reps @75% of Heavy 3 Rep w/5 Sec Eccentric Lower

M2) Upper Body Pull

12 Min Running Clock / For Quality Not Rounds

Option A:

3 Strict Pull up

Rest :10

4 TTB

Rest ;10

4 C2B

Rest :10

Option B:

3 Pull up Negative

Rest :10

4 K2E

Rest :10

4 Pull up

Rest ;10

Option C:

:20 Single Arm Ring Row Hold Per side

Rest :10

5 Ring Row

Rest :10

M3) 8 Min AMRAP

Option A:

8 KB SDHP 70/53

8 Rus KB Swing

8 Stationary Goblet Lunge

Option B:

53/35

Option C:

35/25

Extra Credit

3 Sets:

:20 Chin Above Bar Hold or Chin up negative

10 Bent Over DB Row

10 Ring Push or HRPU

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
circlular logo white.png