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August 9th

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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)