4.16.19 - Tuesday | CrossFit 312

4.16.19 – Tuesday

101

SKILL/STRENGTH
Kipping Pull-up Technique…
EMOMx10
M1: 5-10 Kipping Pull-ups
M2: 10 Hollow Rocks

METCON
AMRAP 10
2-4-6-8-etc.
Burpees
Dual DB Squats(50/35)

CROSSFIT
STRENGTH/SKILL
EMOMx10
M1: 10 Kipping Pull-ups
M2: 5 Strict TTB

METCON
AMRAP 10
2-4-6-8-etc.
Burpees
Dual DB Squats (50/35)

STRENGTH
Back squat-78% x3x10
Snatch pull- 93% of snatch x3x2
Snatch Deadlift- 103%x3x2
Situps 3×15
BO row 3×15
Kb or DB FR carry
up 10# in all accessories

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.