San Diego CrossFit Gym | 619

Tank Top Tuesday 28 August 2012

Strength

Max Effort Day! Find your 1 Rep Max for both movements.
Back Squat
5-3-3-1-1-1-1
with 2-3 Minute Rest Intervals 1 Arm Bar Stretch + 1 Turkish Get Up L/R Between Sets 1.25/.75pood
Deadlift
5-3-3-1-1-1-1
with 2-3 Minute Rest Intervals and 2 Kettlebell Snatches Between Sets 1.25/.75pood

WOD

3 Rounds for Time
3 Bar Muscle Ups(Elite) or 6 Strict Pull Ups(Intermediate)
6 Burpee Pull Ups
9 Chest to Bar Pull Ups
400 Meter Run

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