Crossfit for a Cause: September 28th, 12pm at CFH
Skill
10 min EMOM
7 Seated Barbell Pull ups
or
5 Pull ups (hang on the bar for 5 seconds on the last rep)
or
3 Muscle ups (hold the top of dip for 5 Seconds on last rap)
Metcon
50 DB Hang Clean and Jerk (25 each arm)
15 Burpee Box Jumps
40 DB Hang Clean and Jerk
15 Burpee Box Jumps
30 DB Hang Clean and Jerk
15 Burpee Box Jumps
20 DB Hang Clean and Jerk
15 Burpee Box Jumps
10 DB Hang Clean and Jerk
15 Burpee Box Jumps
**DO NOT DROP THE DB**
22 min Cap
Athletes: Today we go longer on the pulling work. Hold onto that technique as we come close to the end of our cycle. For the Workout choose a weight you can move and keep a consistent pace on the burpee box jumps.
