6 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Every 2m For 14m

4 HPC
4 S2O
2 PC
2 S2O
*185

"FLASH"

WITH A RUNNING CLOCK

12M CLOCK FOR MEN/14M CLOCK FOR WOMEN

2K ROW

+

1 MAX SET OF U/B PULLUPS

+

1 MAX SET OF U/B PUSH-UPS

6:55 (25 Pullups) (45 Push-ups)

1. FOR EVERY 5 PULLUPS, SUBTRACT 1 SECOND OFF ROW TIME.  FOR EVERY 5 PUSH-UPS, SUBTRACT 1 SECOND OFF ROW TIME. 

2. PULLUPS MUST BE DONE BEFORE PUSH-UPS. 

3. TAKE AS MUCH REST AS NEEDED BUT BOTH PULLUPS AND PUSHUPS MUST BE DONE BEFORE TIME RUNS OUT. 

4. SCORE IS ROW TIME AFTER DEDUCTIONS HAVE BEEN MADE. 

Training Session (1030a)

Jiu Jitsu (2.5 Hours)