Thursday

Announcements

Dont forget, members Fiesta party this Saturday at 6! Please bring a dessert or appetizer to share! We will have some beverages, but if you have something special you’d like, bring that.

Bring bull riding clothes!!!!
Thanks Debbie Higgs with Allen Tate Realty for the bull!

CrossFit Harrisburg – CrossFit

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Metcon (No Measure)

Four sets of:

Front Racked Alternating Reverse Lunges x 16-20 reps total

Rest 90 seconds

Weighted Pull-Ups x 4-6 reps @ 2110

Rest 90 seconds

Warm-up (No Measure)

Suitcase carry 100′, down with one arm/back with the other.

Single arm front rack carry 100′, down with one arm/back with the other.

Single arm OH carry 100′, down with one arm/back with the other.

Double KB front rack carry 100′.

Then, 2 sets:

Standing split squat at 30X1 x 8 per side

Ring row (or strict pullup) x 5-8

Hanging hollow hold x :20-30

Metcon (Time)

For time:

40 Wall Ball Shots (20/14 lbs to 10′)

20 Pull-Ups

30 Wall Ball Shots

15 Pull-Ups

20 Wall Ball Shots

10 Pull-Ups

10 Wall Ball Shots

5 Pull-Ups