“Ascent”

November 7, 2016

CrossFit Armed – CrossFit

Front Squat (5 sets 3 reps 1st rep 3 second pause 70%)

monday squat day (No Measure)

3 rounds

200 meter run

5 x-band steps each way

5 jump squats

3-5 muscle ups

or

5 strict chin ups

and

10 dips any variety

Metcon (Time)

10 rounds

7 sumo deadlift high pulls 95/65

7 front squats 95/65

7 push jerks 95/65

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