Saturday 6.23.18


CrossFit, CrossFit Strength, & Endurance

Project Badass Peak #3


3 Rounds for Time
20 Medball Cleans (20/14)
30 Pull Ups
800m Run

*Pull Up Scaling
Each rounds reps should be 50% of a max set.

**Run Scaling
Sub 7:30 Mile -> RX
7:30 - 10:00 -> 600m Runs
10:00+ -> 400m Runs


CrossFit Strength

Same as Class
Open Gym Option

1RM Strict Press
3 x Super Sets
a. 8-ish DB Incline Press
b. 10-ish Strict Toes to Bar
c. 8-ish Band Face-pulls + External Rotation
d. 20-ish GHD Sit Ups