- METCON:
For time:
12 Strict Muscle Ups
45 Wall Balls
9 Strict Muscle Ups
36 Wall Balls
6 Strict Muscle Ups
27 Wall Balls
- MOBILITY:
Spend 15 minutes stretching.
- CFP LITE:
For time:
12 Strict banded pull-ups
45 Wall Balls
9 Strict banded pull-ups
36 Wall Balls
6 Strict banded pull-ups
27 Wall Balls
- CFP PERFORMANCE:
Back Squat
2-2-2-2 @ 87.5% – 90% of 1RM Back Squat
Aerobic Capacity
3 Sets:
500m Run at 1-mile BEST pace
Rest 1min
300m at 1-mile GOAL pace
Rest 4min
- CFP+:
Handstand walks.
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CrossFit Pretoria2017-08-13 18:00:052017-08-13 18:00:05WOD - Monday 14 August 2017