Max Effort Upper
Strength
Pull-ups (2min max pull ups)
**kipping or strict
WOD
“Jazz Hands”
75 KB Swings (55,35)
2k Row
75 KB Swings
75 KB Swings (55,35)
2k Row
75 KB Swings
**CFNE benchmark WOD
Special Strength
1RM Bench Press, max weight + double mico band (red)
Special Strength
8RM normal grip floor press
Abs/Core
50 banded GHD sit Ups
**Only to parrallel
**Only to parrallel
Finisher/Recovery
100 DB roll backs
Announcements
Sunday 12.21.14 CrossFit R5 will be closed for Masters Madness