A. Bench Press
Take 30 minutes to warm up and find a new 1 RM
B. For time:
3 Strict Pull Ups
3 Wall Balls (14/20)
3 Strict Pull Ups
6 Wall Balls
3…
9…
3…
12…
Continue this pattern until
3… Strict Pull Ups
30 Wall Balls
Ninja:
Same, with Jumping Pull Ups
Bonus:
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
720-231-7834
roberto@crossfitterranova.com
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