Monday 11/16/15 Training
Upcoming Events
November 26th (Closed)
November 27 & 28 1/2 day 9am Only
December 5th 11am Skill Clinic Handstand Kick Ups
December 12 5pm CrossFit Saved 2nd Annual Christmas Party
Jump to 8:10 mark for the action
Strength
Part 1
5 minutes to complete
Choose one
25 ring push ups
25 dips
25 ring dips
Tempo
1 seconds down
1 second bottom
Explode up
1 second pause at top
Part 2
5 minutes to complete
Choose one
25 ring rows
25 chin ups
5-8 legless rope climbs
Tempo
Explode up
2 second hold
2 seconds down
1 second bottom
Conditioning
With a partner
For time:
600 meter run (together)
100 suitcase lunge
80 push ups
60 ring rows
40 weighted sit ups