FIT 09/20/18

Posted on September 20, 2018 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

20-16-12-8-4

BFSU

Mountain Clmbiers

Shoulder Taps

Jumping Jacks

Skill Work

Skill: Bar Muscle up/Pull up/ T2B

Adv. Connect as many unbroken Muscle ups (3 tries)

Int: Connect as many unbroken Pull ups or T2B (3 tries)

Beg: work on getting a pull up or t2B

Metcon

Metcon (Time)

Teams of 4

200 Cal Row ( switch every 25 Cals)

Athlete 1 – Rows

Athlete 2 – Holds barbell

Athlete 3 – holds Wall sit

Athlete 4 – Rest

100 STOH (135/93)

( All remaining teammates hold plank)

50 Synchro Burpees Over the bar

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