WORKOUT OF THE DAY

E/F

E)

Strength:

Back Squats: 3×3 @85%, 2×2 @90%, 2×1 @93%+ 

Conditioning:

Partners (2)

15min AMRAP:

40 Pistols

20 Sync Pullups

40 WB (20/14)

Rest 1 min after each set

 

F)

Strength:

Pause Box Dips: 5x 8 (2 sec bottom, 2 sec top)

Pushup Shoot Throughs: 3x 10

Conditioning:

5x 2 min on 1 min off

AMRAP

200m Run (together)

10 BBJO (24/20)

20 Renegade Rows (50/35) (no pushup)

*pick up where you left off every round 

The post E/F appeared first on CrossFit Hierarchy | Forging Elite Fitness | Washington, DC.


GETTING STARTED

FREE

INTRO CLASS

Try our no-obligation intro class and experience it yourself!

ATHLETE OF THE MONTH

NEWS & UPDATES


Humans of Hierarchy - Carl Hansen

07/16/2019

We are all humans. We contain multitudes of layers and beautiful complexities. We maintain a curiosity about the world…

NORTHWEST
NORTHEAST