Come in between 4:30 and 7:30 to make up one of the last six workouts. This week the choices are:
- Banded Deadlift 10×2 the 5×8 good mornings (40% back squat)
- “Lift Up Luke” – AMRAP in 5 minutes of 4 power cleans (155/105#), 24 double unders, 10 pull ups
- Complete 5 rounds for max reps of 15s on, 45s rest: hang power clean and jerks (115/75#), weighted pull ups (50/30#), burpees
- Split Jerk 3-3-3-3-3 then complete 5 rounds for time of 10 push press (95/65#), 5R/5L lunges in place
- AMRAP in 8 minutes of 2 KBS (70/53#), 2 T2B, 4 and 4, 6 and 6 …
- “Kelly” – 5 rounds for time of 400m run, 30 box jumps (24/20″), 30 wallballs (20/14# to 10/9′)
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CrossFit King of Prussia would really appreciate a few volunteers/judges for the Philadelphia SuperFit event on Saturday from 7am-7pm. Even if you can only help for a few hours please email Crossfitkop@gmail.com . (It would be a great way to get out of paying the $10 spectator fee!)
Kehl, thanks for your help on how to string pull ups together. It was a huge help.