11.12.18 - Monday | CrossFit 312

11.12.18 – Monday

NEWS

Big weekend for 312 athletes, so many congratulations are in order…

Congrats to Basey, Bergstrom, Justin, Coach Iggy, Meg, Megan, Coach MK for competing in the South Loop games!

Congratulations to Kat for competing in the CrossFit Rise: Boobs & Barbells event!

Congratulations to Coach Craig Garkie for going 9/9 and placing at the World Powerlifting Championships!

101

SKILL/STRENGTH
Kipping Pull-up Technique…
EMOMx10
M1: 8 Kipping Pull-ups
M2: 20s HS Hold

METCON
6 RFT:
3 Pull-ups
6 Thrusters (95/65)
9 Box Jumps (24/20)

CROSSFIT

SKILL/STRENGTH
EMOMx10
M1: 3-5 HSPU w/5sec negatives*
M2: 20-25% of Max Kipping CTBs

*Use deficit if you can

METCON
6 RFT:
3 Ring Muscle Ups
6 Thrusters (95/65)
9 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.