Laveen CrossFit – CrossFit

Strength: Take 5 sets to build to a heavy weighted close grip chin-up and Bar dip superset (bicep and tricep group). Your
last set should be close to maximal.
– Metcon: The goal today is to work through each set with 75% effort completing all movements in two sets or less. The 90s
rest after each round should allow you sustain your pace. Record all your splits but your score will be your slowest split. For
most of you performing “single unders” may be something you haven’t done in a while and a new challenge.


Weighted Chin Ups (5×3-4)

Weighted Bar Dips (5×4-5)


Metcon (Time)

4 Rounds of:

100 Single Unders

30 Walking Lunges (BW)

20 Renegade Rows (total reps)

10 DB Push Press

Rest 90s

*Athlete choice of DB weight today.

*Score = slowest split

20 Min Time Cap


Warm-up (No Measure)

Seated Low Band Cleans: 3 x 10-15. Rest 60s.