North Raleigh CrossFit: 03/20/17

*Deload week!

Strength

Back Squat:
3×2 @ 50%, rest 60 seconds

*Focus on speed up out of squat

Skill

8 min to work with a partner on Muscle Ups or MU Transitions and Drills

Conditioning

AMRAP 8:
3 Pull-ups
3 Clusters (95/65)
3 Pull-ups
3 Clusters (95/65)
6 Pull-ups
6 Clusters (95/65)
6 Pull-ups
6 Clusters (95/65)
9 Pull-ups
9 Clusters (95/65)
9 Pull-ups
9 Clusters (95/65)

*After every 2 rounds increase the reps by 3 until time runs out. Score is total number of reps.