R2R Fitness (West Paducah) – CrossFit
Pull-ups (Establish a max set of strict Pull-ups)
Take 5-7 minutes to obtain a max set of unbroken strict pull-ups. Start slow before you attempt this. Your first set will probably be your best set.
Back Squat (Establish a 15 rep max)
Take 15 minutes to establish a 15 rep max. This shouldnt take more than three attempts to obtain. Start slow and work into your first set.
Metcon (AMRAP – Reps)
AMRAP for 7 minutes:
Clean and Jerks 155/105
*On the minute, including the first minute: 7 Wallballs 20/14
**Example: You can’t C&J until you complete your 7 wallballs for that minute. yiur score is the total C&J at the end of the 7 minute cap. (Don’t count the wallballs reps towards the total)
2017 08 08