2.13.17 - Monday | CrossFit 312

2.13.17 – Monday

NEWS

Thanks to everyone who participated and helped volunteer their time to make Battle of the Yard 2.0 such a great success. We really appreciate the community spirit. Congratulations to our winners:
1st Place: Matt Szenda/Nell Shuttleworth
2nd Place: John Ryle/Miken Trogdon
3rd Place: Ruari Cahill/Steve Lucente

101

SKILL/STRENGTH
Kipping pull up Technique…
OT3Mx5
10 Push-ups
Rest 30s
6 Kipping pull-ups

METCON
CF Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20

CROSSFIT

SKILL/STRENGTH
OT3Mx5
6 Ring Dips
Rest 30s
10 Kipping Pull-ups

METCON

CF Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.