5 Strict Pull-ups
5 Strict Ring Dips
5 Strict Muscle-ups
3 Position 1 Power Clean w/bar
3 Front Squat w/bar
3 Push Jerk w/bar
5 Press in Clean w/bar
Voodoo Floss+Banded Ankle Distraction+Roll Lats
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Skills & Technique: (Click below for links to more info)
CrossFit New England Wod: Double Hanger
50 Doubleunders (Rx+100 Doubleunders)
7 Hang Power Clean & Jerks 145/100lbs (Rx+185/115lbs)
3 Rounds for time.
Time Limit: 15 Minutes
Lift of the Day:
SJ Cycle Week 9
Front Squat 5x2 Across
Work up to a heavy 2 rep weight. Perfom 5 sets of 2 reps at that weight.