Thursday January 31st

CrossFit Boathouse – CrossFit

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world’s greatest strectch (30s in each position, twice through)


200m jog

dynamic stretching

10 inch worms


Metcon (Weight)

4 Rounds:

minute 1: max bench press (185/95)

minute 2: 200m run

minute 3: max pull-ups

minute 4: max bench press (185/95)

minute 5: 60 double unders

minute 6: max pull-ups

minute 7: rest

the bench should be HARD so keep that in mind when choosing weights. probably about 5 reps each time so aim for a weight where that is the case

L3: double under attempts

L2: single, single, double, assisted pull-ups

L1: single under, ring rows