Jump Rope Master Class – Saturday April 27th at 10:30am (ish)
Seaward CrossFit – CrossFit
Testing and our Murph preparation starts this week! Set goals and be prepared!
With a continuous running clock:
0:00-12:00 – Find a 3 rep max back squat
12:00-15:00 – Make 1 attempt at max rep strict pull-ups
15:00-16:00 – REST
16:00 – 1 Mile run time trial
Back Squat (in 12 minutes find heavy triple)
Max Reps Strict Pull-Ups (AMRAP – Reps)
In one set find your max reps of Strict Pull Ups (unbroken).
1-Mile Run (Time)
Max Effort 1-Mile Run
Squat – Box Squat if ROM is limited
Strict Pull-ups – VERY challenging ring row ( Hips, knees, shoulders under rig)
Run – 1200m, 800m (Finish 12 minutes or less). Even if walking occurs it’s fine, just push yourself!