CrossFit08844

15 Apr 2014

Warm up: 10-8-6 push ups/squats/trunk
10 Front Squats
Muscle Up/Pullup Progression
10 Front Squats

Strength
...
Front Squat
Build to a 1RM in 20 minutes
5,3,1,1,1,1,
95,115,135,155,165,175,185,195 (match current PR)

WOD

For time:
2-4-6-8-10-8-6-4-2 Front Squats (115#)
2-4-6-8-10-8-6-4-2 Chest-Bar Pull Ups

There is a 12 minute time cap on this workout. Scale accordingly.

Result = 60 reps (completed 10's)