6.8.18 - Friday | CrossFit 312

6.8.18 – Friday

CROSSFIT

SKILL/STRENGTH
A. Speed BS 4×8 @00X1 (55-65%); rest 3:30 (focus on speed over load)
B1. Rear Foot Elevated Split Squat (KB Front Rack) x4-6 @20X1; rest 60s
B2. 2 Wtd Strict Pull-Up + 4 Strict CTB + 6 Strict Pull-Up; rest 90s, x3 (all unbroken, if possible)

METCON
For time:
30 Clean and Jerks (135/95)
800m Run
10 Bar Muscle-Ups

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.