190111

CrossFit Rectify – CrossFit

Warm-up

Weightlifting

Power Clean (10×3 EMOTM)

Start around 60% and build up the first 5 Rds then stay same weight last 5 Rds

Metcon

Metcon (Distance)

5 Rds

1 min 30 secs Interval

Pull Ups 20 / 15

Max Distance Waiter walks 40 / 30

( 3 min Rest bet. each rd)
Rx – kipp / butterfly

L2 – Banded kipping

L1 – Jumping Pull Ups

Walks are performed with one arm holding DB or KB locked out above head

25 m Down – switch arm positions- back

Cool Down