3
Aug
Do you know who pukie is?
Pukie lives!
Pre workout mobility to be done before class: Unglue your heel cord
+
3 rounds for QUALITY:
8-12 Rung pushups (rings to armpits/ turnout at top)
Max strict supinated grip pullups (max 12)
KB windmill 5/arm (heaviest possible)
+
4 attempts to find a max:
Push press+push jerk+split jerk
+
5 rounds for total reps:
30 Seconds max reps pullups
Rest 30 seconds
30 seconds max reps clean and jerk (135/95)
Rest 30 seconds
30 seconds max reps box jump up and over (24/20)
Rest 30 seconds
11 rules of success, from the people who got it right
CrossFit games meets X-games????
