08/11/2017

CrossFit Soul Miami – CrossFit

Speed/Agility/Quickness

Max Height, Hurdle Jump (Distance)

*Set 1 PVC Pipe in 2 boxes to set up a hurdle and increase by adding bumpers UNDER box

Conditioning

Metcon (Time)

RX:

4FT

12 Pull Ups

12 DB Clean and Jerk (35/25)

100ft DB Farmers Carry (35/25)

OR

RX+:

4FT

6 Ring Muscle Up

12 DB Clean and Jerk (50/35)

100ft DB Farmers Carry (50/35)

Accessory

Hollow Hold; 4x:25

Partner Glute Ham Raise; 50 reps total