Monday, April 2, 2018


A. Close Grip Bench Press (12-15 min cap)
rest 2-3 min between sets
F. 10 reps w/ 30X1 tempo [same weight for all sets]
P: 30X1 tempo building to 5RM
S. Build to 5 RM

B. Strict/Weighted Pull Up Test (8-10 min cap)

F: 3 sets max rep ring Row @ 1010 tempo, rest 90-120 sec between sets
P: Strict Weighted pull up 1RM
or 3 sets; max reps strict Pull Up; rest 90-120 sec between sets
*score each set individually*
S: Strict, weighted pull up 1RM


CrossFit Baseline - For Time

500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

F: Push Ups knee or toes, Jumping Pull Up
P: as Rx
S: C2B Pull Ups