5.9.18 - Wednesday | CrossFit 312

5.9.18 – Wednesday

NEWS

There’s still time register for the early bird rate!

What: Savage Race Chicago 2018
When: Saturday, July 28th
Where: Spring Grove, IL
Cost: $75+fees before 5/11, $85+fee after 5/11

The race is 5-7 miles and includes 27+ Obstacles. More info and registration can be found here: CF312 Savage Race

When you register make sure you select Join Team, under the team information section.
Race: Savage Race Chicago 2018 (not Blitz)
Team Name: CrossFit312
Time: 11am Wave (not guaranteed)

101

SKILL/STRENGTH
Rope Climb Technique

METCON
ARMAP 15
2 Rope Climbs
3 Wall Walks
4 Squat Cleans (205/145)
48 Double Unders

CROSSFIT

SKILL/STRENGTH
A. BS 5×2.2 @31X1 15sec/2-3min
B1. 6-8/leg Rear Foot Elevated Split Squat @30X1; rest 60sec (DB Loaded at sides)
B2. 30s Max Strict Pull-Ups; rest 90sec, x3

METCON
AMRAP 15
2 Rope Climbs
10m Handstand Walk (sub 3 Wall Walks)
4 Squat Cleans (205/145)
48 Double Unders

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.