Thursday September 30, 2021

29
Sep

Thursday September 30, 2021

Crossfit
Main

Teams of 2: I go, you go each movement; AMRAP 15 min;
15 wallball, 10 cal bike, 5 bar muscleup/chest-bar/pullup

Lvl6: 20/14#, 10/9′, BMU*
Lvl5: 20/10#, 9′, banded BMU
Lvl4: 14/10#, 9/8′, chest-bar pullup (unassisted)
Lvl3: 10/10#, 8′, chin over bar pullup (unassisted)
Lvl2: squat to ball, banded pullup (what you tested into)
Lvl1: squat to box, ring rows
*make sure ANY BMU/CTB/pullup that you choose is something you CAN accomplish because you have performed it/tested it!

Core: Tabata plank reach throughs :20 x 10 x 8 (4min)

Quickfit
15 Min AMRAP
15 Goblet Squats
10 Cal Row
10 alt Bent over DB rows

Lvl 3: 35/25#
Lvl 2: 25/20#
Lvl 1: 20/15#