27 September 2019

FRIDAY 190927

“Fight Week – Day Five”

Evolution A:
On a 5:00 Running Clock,

10 Chest to Bar Pull-ups
Concept2 Row, 100 Meters
8 Chest to Bar Pull-ups
Concept2 Row, 200 Meters
6 Chest to Bar Pull-ups
Concept2 Row, 300 Meters
4 Chest to Bar Pull-ups

Continue this progress as long as possible in 5:00.

Rest as needed then,

Evolution B:
Bench Press, 7,5,3,1 Repetitions (Tempo Training – 5 Second Descent)

Note: Your score on Evolution A is either the final distance achieved on the Concept2 Row, or the final set of Pull-ups. We will record ALL DATA today on the Bench. The 5 second tempo is the minimum – increase the tempo, and increase the strength!

IMG 8227

The Rogue C70 Barbell Has Dropped!


Friday Special Programs 

CrossFit Strength & Olympic Lifting (8:00AM – 9:00AM)



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