Tuesday 151103

  1. Conditioning
    3 Rounds: (workout courtesy of Pat Sherwood)
    5 Ring MU
    10 Squat Cleans (135/95)
    20 Box Jumps (24/20)

  2. Gymnastics Work
    21-18-15-12-9-6-3 for time of: unbroken C2B Pull-ups.

Extra work:
5 RFT:
20 Calorie Row
5-4-3-2-1 Rope Climbs after every round.

Track Session
Plyometrics
A. 4×4 Hurdle Hops
B. 2 max effort Broad Jumps

Sprints
A. 4x40m all out sprints at max effort, unlimited rest
B. 2x60m all out sprints at max effort, unlimited rest

*Programming modified from Ben Bergeron's Comp Train

20151103 CrossFit Craft Muscle Ups Squat Cleans Box Jumps Chest to Bar Pull Ups