Kipping Pull-ups and Chest-to-bars
Squat Clean Thrusters
With a partner complete as many rounds as possible in 20 minutes:
- 3 squat clean thrusters (135/95)
- 6 chest-to-bar pull-ups
- 9 box jumps (24/20)
- 12 deadlifts (135/95)
- 15 mountain climbers
A=115/75, B=95/55, C=65/35
Notes and Announcements
Today’s met-con WOD is a great partner workout. We’ll scale each exercise just right to ensure that a majority of the time you can complete the sets unbroken or with very little rest, which will maximize your intensity during the workout. Partners will cycle thru the exercises, only one person working at a time, just like many of our other Partner WODs.
Remember, Monday October 8th is beginning of our Basics Program. For more information please see the Programs page under the About CrossFit Intensify tab above. You’ll also find information in the Pricing and Schedule pages. If you know someone who would like to sign-up for the Basics Program, please let them know that we would like them to come in, complete a Baseline intro session, and sign-up prior to attending their first class. Also, please make sure they know that class sign-ups are required for Basics Program members, therefore they need their CF Dashboard account set-up prior to attending their first class. Thanks for helping us spread the word. This program will help us bring CrossFit to a lot of new people who are new to CrossFit and Fitness in general.
This past weekend while Zach was on vacation, Andrew was temporarily in charge of the blog. Did you read it? And if so, could you tell it was Andrew? Please message Zach with your answer: A) Yes, and I could tell. B) Yes I read, but no I couldn’t tell. C) No, I didn’t read it. D) No, and I don’t care. E) You write a blog? You nerrrrd!