191804

Carlisle CrossFit – CrossFit

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Weightlifting

Back Squat (5-3-3-2-1)

*2-3 lighter warm up sets

*work up to heavy single

Metcon

Metcon (Time)

3 rounds for time

LVL 3(RX)

50 Ft Handstand Walk

18 Chest-To-Bar Pull-ups

50 Ft Double DB Front Rack Lunge Walk (50/35)

LVL 2

50 Ft Bear Crawl

18 Chin over the bar pull ups

50 Ft Double DB Front Rack Lunge Walk (35/20)

LVL 1

50 Ft Bear Crawl

18 Jumping Pull-ups

50 Ft Double DB Front Rack Lunge Walk (25/15)
15 min CAP

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