070819 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm up

Strength Development

Metcon (No Measure)

**Not for time. Focus on proper movement**

3 Rounds

6 Strict Pull ups

6 Strict Ring dips

*Scaling for pull ups

-Seated banded pull down with PVC

-2x Ring rows

*Scaling for dips

-Box dips

-Jump to :05-:07 support on rings x 5

-Ring push ups

Weightlifting

Front Squat

65% x 4

85% x 1

68% x 4

85% x 1

72% x 4

85% x 1+

Metcon

Metcon (Time)

21 Deadlifts 225/155

15 Chest To Bar Pullups

9 Box Jumps 30/24

200m run

15 Deadlifts

9 Chest To Bar Pullups

6 Box Jumps

400m run

9 Deadlifts

6 Chest To Bar Pullups

3 Box Jumps

800m run

Categories: WOD

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