“Competition”

A-Group
A. TnG PS – Build to a 5 RM
B. FS – 5MFD, 4MFD, 3MFD, 2MFD, 1MFD
C. 4 sets,
8-12 DB Press @ 20X3, 30 sec Rest
11-15 High Incline Lat Pull @ 20X3, on 30 sec Rest
40 sec Max Effort. Cal Row, 4:00 rest

B-Group
A. TnG PS – Build to a 5 RM
B. FS – 5MFD, 4MFD, 3MFD, 2MFD, 1MFD
C. 3 sets,
5 W Pull up, 10 sec rest
5 Dead hang pull up, 10 sec rest
AMRAP unbroken CTB kipping or BF
3:00 rest
+
3 sets,@ 90% (Spint Effort)
1:00 – 20 Cal Row (AFAP) + AMRAP Burpee (to a 6″ above reach target, CFOpen Standard), on 4:00 rest

December 1
“CrossFit”