1-888-206-7032 info@crossfitboston.com 100 Holton St Rear, Brighton, MA 02135

Sunday 051114

1. Pull-ups – 5 x max. Strict-Kipping-Strict-Kipping-Strict.

2. Complete the following circuit 5 times. It contains three elements and 
is a powerful whole body workout. Each element is 45 seconds with a 15 
second rotation (not one second more or you start over).

Wall Ball, 20#/14# to a 10’/9′ target (reps) 
Hollow Rock (reps) 
Sumo Deadlift High Pull, 75#/55# (reps)