CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (No Measure)

For quality:

30 Strict HSPU (deficit)

30 Weighted pull ups (53/35)

30 Weighted dips (35/18)
-Complete each movement in as few sets as possible. Keep the pull ups as strict as possible.Use a larger deficit on the HSPU to increase difficulty if you can do them in 2 or less sets.

Metcon (No Measure)

5 Rounds for quality:

10 Strict Toes to bar

100m Farmer carry (70/50)
-Complete each round for quality. Use DB’s in each hand for the farmer carry. Use moderate weight on the stiff-leg deadlifts.