Tuesday Workout: Weighted Pull-up/Push-up, AMRAP

STRENGTH

A. 5×5 Weighted Pull-ups
B. 5×5 Weighted Dips (parallettes on box)

Notes: This is a continuation of the work last week.  Climb to a heavy 5 for each for the day (heavier than last time if possible), or challenge yourself on your working variation. If you can not get all 5 drop the weight and finish the set out. Use a parter for scaled pull-ups and a toe nail spot for dips if necessary.  Rest about 90 seconds between sets or as needed.

WOD

Level 1

AMRAP 8:

• Hang Power Clean (barbell or dumbbells) x 10
• Db Lunge x 10 (5/side)
• Jump Rope Single x 30
• Burpee x 3

Level 2

AMRAP 8:

• Power Clean (135/95) x 10
• Front Rack Lunge (135/95) x 10 (5/side)
• Double Under x 30

ANNOUNCEMENTS

1. Fridays After Five: July 8 – see you there!
2. CF CVILLE 7 Year Anniversary Party!!  RSVP HERE – we need numbers for food : )
3. Ladies Night – WOD and Wine: July 22
4. Yoga for CrossFit and Recovery with Leslie: July 24