Skill WOD
Strict Pull-ups 5/5/5/5/5
(go weighted if 5 BW is easy)
30 second Noes to wall Handstand hold between each set of pull ups
(do a wall climb as high as you can and hold it for 30 seconds)
WOD
Every 4 minutes for 20 minutes
400 M Run
10 Clean and Jerks
-Score = Fastest Round-
Fitness 95/65
RX 115/75
RX+ 135/95
If you finish in under 4 you rest until the clock hits the next 4 min mark. You should have a rest each round. Scale by running a shorter distance or lowering the load on the C&J.
Mike came into CFH as a Power Lifter (Bench, Squat and Deadlift). He is branching out now, jumping into classes and trying some Olympic lifting. He actually signed up for his first Competition this week. Without the community and the camaraderie that is displayed everyday Mike would have never been interested in giving CrossFit a try. Thank you for embracing and welcoming everyone and making CrossFit Federal Hill so much damn fun!