Crossfit for a Cause: September 28th, 12pm at CFH


Skill


10 min EMOM 
7 Seated Barbell Pull ups
or 
5 Pull ups (hang on the bar for 5 seconds on the last rep) 
or 
3 Muscle ups (hold the top of dip for 5 Seconds on last rap) 


Metcon


50 DB Hang Clean and Jerk (25 each arm) 
15 Burpee Box Jumps 

40 DB Hang Clean and Jerk
15 Burpee Box Jumps

30 DB Hang Clean and Jerk
15 Burpee Box Jumps 

20 DB Hang Clean and Jerk
15 Burpee Box Jumps 

10 DB Hang Clean and Jerk
15 Burpee Box Jumps

**DO NOT DROP THE DB**

22 min Cap 

Athletes: Today we go longer on the pulling work. Hold onto that technique as we come close to the end of our cycle. For the Workout choose a weight you can move and keep a consistent pace on the burpee box jumps.