Super Hereos CrossFit Mean Streets

Saturday:

Warm up will be led by Victor. Show up on time Peeps. Free parking on 3rd street

WOD:

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post results to comments.

Sunday Grinder

Warm Up: 4 rounds: 25 wall ball, 2 x rope ascents

Strength: work to 1RM Push Jerk (sub Push Press if you do not know Jerk well)

Stamina: 15 PJ @ 85% 1RM, 100 KB swings (55#), Row 2,000M

Work Capacity / Endurance: “Running Bear”…for time do:

* Run 800M
* 20 x Bear Complex (105#)
* Run 400M
* 20 x Bear Complex
* Run 400M
* 20 x Bear Complex
* Run 800M

Durability: 3 rounds: 25 GHD situps, 25 GHD back extensions, Active Stretch or Yoga 10 minutes

CrossFit Mean Streets
Downtown LA

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