Saturday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

25’ Toy Soldiers

25’ Knee Hugs

25’ Quad Pulls

25’ Samson Lunges

10 Scap Pull Ups

10 Box Step Ups

1 ROUND

25’ High Knees

25’ Butt Kickers

25’ Toe Walk

25’ Heel Walk

10 Scap Pull Ups

10 Box Jumps

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

5-7 Kip Swings

:20 Active Bar Hang

Immediately Into…

3 SETS FOR QUALITY

3-5 Kipping Pull-Ups w/ Intentional Push-Away at the Top

(No Measure)

Workout

COMBUSTION (Time)

FOR TIME*

400m Run

30 Pull-Ups

30 Box Crawl Overs (30/24)|(24/20)

800m Run

15 Box Crawl Overs

15 Pull-Ups

*If you have a 20lb vest, wear it.

(Score is Time)

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

5:00 Roll Out Upper Back & Lats

5:00 Flow Stretching

(No Measure)

or…

OPTIONAL FINISHER

2-3 SETS FOR QUALITY

20 Empty Barbell Upright Rows

20 Empty Barbell Supinated Bent Over Rows

20 Empty Barbell Strict Press

(No Measure)