CROSSFIT CLASS 5.12.2016

Skill Work 
3 Rounds, not timed:
-5x eccentric/negative pull ups (Strict pull ups with 5 second lower to full extension)
-3x max height vertical jump
-6x Bumper Turkish get ups, 3R/3L

Work Capacity

PART A: Complete 4 rounds for time
-50 sprint SU (any style)
-10ft overhead lunge
-100 sprint SU (regular style)

PART B: In as few rounds as possible, complete 50 reps at each movement:
-Max rep front squat in 30 seconds 
-60 seconds rest

*Rest 3 minutes, then:

-Max effort bar facing burpees in 30 seconds
-30 seconds rest

*Rest 3 minutes, then:

-Max effort Pull ups/Ring Pull ups/Rope Pull ups (advanced) - Push ups (beginner) 30 seconds 
-15 seconds rest

CFCKB