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09022016

1
Sep

09022016

Crossfit Garage – CrossFit

Metcon

Wall Ball me this (Time)

RX

5 rounds

12 WB 20/14

9 Burpees over ball

6 v ups

3 strict pull ups or 1 rope climb

RX+

5 rounds

12 WB 20/14

9 Burpees over ball

6 WB v ups 20/14

1 legless rope climb
Burpees over ball are just like burpees over bar. You must jump over the ball and do a burp on the other side. On the rope climb you may use your legs to come down but not going up.

Wall Ball me this (alt) (Time)

RX

5 rounds

12 WB 16/12

9 burpees over ball

6 wall ball sit ups 16/12

3 pull ups of any kind
note the pull ups you did in the notes

Weightlifting

Dumbbell Bench Press (4×5 @78%)

If you do not have a percentage (majority of you) to go off of, just choose a heavyish weight to use for all 4 sets. Dumbbells must come all the way down to the chest. Use pronated grip. Spotters make sure to spot at the wrist!

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