Work to a heavy:

3-rep Weighted Kipping Pullup

Level 1 - Strict Pullup with banded assistance, as little assistance as possible

--then--

For Time:
Run 800 m
25 Wallball @ 20/14
25 Box Jump Over @ 24/20
75 Double Unders 
25 Kettlebell Swing @ 55/35
25 Goblet Squat @ 55/35
Run 800m

 

Level 1:
Wallball @ 14/10
step up to the box
75 single under
choose an appropriate kettlebell weight

Level 2
as Rx'd
**if you do not have double under, do 150 singles

Level 3:
Go through the workout at 80% perceived effort.  
Leave yourself hungry for squat day on Thursday. 


Comp HW

1) Spend 15 Minutes on hip mobility
2) OH Squat singles up to 80%
 

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