10/28/2019 Stirct Pullups/4RFT Burpees

Posted on Oct 28, 2014 in GRIT by crossfitgrit Comments Off on 10/28/2019 Stirct Pullups/4RFT Burpees

Fitness

A. Strict Pullups 4 sets of Max effort

B. 4 RFT

13 Burpees to Plate Touch (25#)

13 Air Squats (Perfect Form)

13 Pushups (HR w/ 1 sec pause at top)

14 Lunge Steps onto plate

400m Run (or Row)

Core 3 rounds of

25 Abmats/15 GHD

25 Flutterkicks (2ct)

1 min Plank (any)

Competiton

A. 4 sets @ high effort
AMRAP Muscle Ups or Strict Pullups
400m Run
rest 90 sec b/t sets
+
rest as needed
+
B. 4 sets @ high effort
AMRAP Strict HSPU, 
500m Row
rest 2 min b/t sets
+
rest as needed
+
C. 21,15,9 for time:
Box Jumps – 24” step down each rep
Toes to Bar

Fitness

Gritter

Greg            13:46

Scott            14:30

Steven B      17:02

Bryan           18:33

Giery            18:50 row

Celeste         19:17

Garret          19:25

Marcos         19:42

Colt              20:01

Anne            20:19

Jacob            20:25

Melissa         20:56

Laura           22:11

Jenny T        21:20

Ryan            21:21

Nicole           21:41 row

Miranda L      22:51

Jenny M        22:52

KRev             23:21 row

Mitchell         23:33

Alyse            23:41 2row/2run

Chad            24:02

Phil              24:04 200/Stepups

Craig            24:11

Jenn            24:31

Geer             24:44 200

Alexa            24:46

Betsy           25:30 200/3+31

Lane            25:45

Tyler            25:49

Bryce           26:44 row

Josh             27:57

Burton         30:50

Comp

Gritter

Clayton       5-4-2-2           9-8-6-9

Brantley     12-7-7-8          6-2-4-2

Carole          3-3-3-3          3-4-6-5              9:00/24

Steven G      7-5-4-5         17-15-11-12       4:35/30

Mike K         10-10-10-6     9-10-11-7          6:11/30

Van             12-10-10-8     11-10-8-10        5:11/30

Lori              4-10-4-10       8-8-9-7              Core

 

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