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CrossFit Danbury – CrossFit

Optional pre-class warm up (No Measure)

2 rounds NOT for time:

10 cal any machine

10 pvc pipe pass throughs

5 boot straps

5 wall squat therapy

Metcon (Time)

100-80-60-40-20 Double unders

10-8-6-4-2 OHS (135/95)

5-4-3-2-1 Muscle ups
*modify double unders to singles +10 burpees (so reps are same as above

*if needed modify OHS to Front squat

*modify muscle ups to strict pull-ups (CTB if possible)

Extra weightlifting (8×4)

Front Squats

8×4 @80%
*use 90% of max front squat

Midline conditioning (AMRAP – Reps)

1 min of max reps Hip/back extensions on GHD

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