SUPERMAN

CrossFit

Warm-Up / Skills

Row 250
15 KB Swings
15 Burpees
15 KB Swings
Row 250

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Strength

Exercise: Bench Press/lbs
Reps: 5-3-3-2-2-1-1-1
Comment: Jeb will teach form….everyone get a spotter!!! OR BURPEES!!

“Nicole”

20 minutes of:
Run 400 meters
Max rep Pull-ups

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: As soon as you drop you run…the total pull ups is your score!!

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