Main – CrossFit
Weighted Pull-ups (Weighted Pull-ups 3 sets AMRAP)
Record the total of all 3 sets
Weighted strict pullup AMRAP at 50% of 1 Rep Max- x3 sets. Rest 3min between sets (Bent over rows if you don’t have strict pull-ups – pick a heavy weight and AMRAP). Each Set is until you fall off the bar. So perhaps 5-8 reps per set.
Carry The Farm (AMRAP – Rounds and Reps)
30 Minute AMRAP
200m Farmers carry 1.5 pood/1.0 pood (only one)
12 Wall-balls (20#/14#)
12 Walking lunges with kettlebell
RX + does 2 pood/1.5 pood and toes to bar
Hit it all, don’t be shy, roll around and groan in pain for a bit.