141202 ~ Skills & Conditioning!
Please don't forget to bring in Toiletries, Canned Goods, or Dry Foods this week for the Thompson Family!!!! Every little bit helps!!
10 min to find 1RM OHS
12 min to Complete the following
Complete 100 Pullups For Time
**For Each time you drop off the bar, you must complete 3 Strict HSPU. This is to be completed at the end of your 100 PullUp Set.
In a FGB Style, Complete 3 Rnds For Time
Min 1: Calorie Row
Min 2: Box Jumps (30/24#)
Min 3: Shuttle Runs (Gym Width)
Min 4: Parallette Shoot Throughs
Min 5: Rest
Score: Total # of Reps Completed
50 GHD Back Extensions
50 GHD Situps
50 Heavy Russians
Posted on Tue, December 2, 2014
by CrossFit Canuck