CrossFit WOD, November 14, 2018

Elicit IllicitInspiration”You know, my motto is ‘Excelsior.’ That’s an old word that means ‘upward and onward to greater glory.’ It’s on the seal of the state of New York. Keep moving forward, and if it’s time to go, it’s time. Nothing lasts forever.”
-Stan LeeWarm-upWarm-upI. 5 minutes of Cardio
II. 3 Rounds
20 second Chest stretch each side
15 Band Pull Aparts
5 Seated Box Jumps
III. begin Pull-up TesterSkillPull-up testerPullup tester:
a. 3/1 Strict Pullup, if so move to b.
-if not perform 3×5 banded or 10 ring rows.
b. 7/5 Kipping Pullups, if so move to c.
-if not perform 3x 3-5 reps
c. 7/5 C2B, if so move to d.
-if not perform 2x 3-5 reps
d. Bar Muscle-ups
(check out the Pull-up program in the TFA FB page to progress your pull-ups whether you have 0 or 30.)MetconMetcon (AMRAP – Reps)3 minutes to complete 40/28 Calorie Bike then AMRAP Burpee Pullups
rest 3 minutes
3 minutes to complete 30/21 Calorie Bike then AMRAP Burpee Pullups
rest 3 minutes
3 minutes to complete 20/14 Calorie Bike then AMRAP Burpee PullupsScaling: today should burn the lungs. Challenge yourself to get the calories done as quickly as you can, even if that ultimately wont elicit your best score. Challenge your pace and your mental threshold to work on the burpees at your most tired. You may jump into your pullup but use a bar that is above your outstretched arms. Scale the height of the the bar (step up to box + jumping pullup) if needed. Work with your coach to scale the number of calories to a number that is manageable in 1-2 minutes. Score calories and burpee pullups.Metcon (AMRAP – Reps)3 minutes to complete 40/28 Calorie Bike then AMRAP Burpee C2B
rest 3 minutes
3 minutes to complete 30/21 Calorie Bike then AMRAP Burpee C2B
rest 3 minutes
3 minutes to complete 20/14 Calorie Bike then AMRAP Burpee C2BScaling: today should burn the lungs. Challenge yourself to get the calories done as quickly as you can, even if that ultimately wont elicit your best score. Challenge your pace and your mental threshold to work on the burpees at your most tired. You may jump into your pullup but use a bar that is above your outstretched arms. Scale the height of the the bar (step up to box + jumping pullup) if needed. Work with your coach to scale the number of calories to a number that is manageable in 1-2 minutes. Score calories and burpee pullups.News**UPCOMING EVENTS**
November 17 6pm- #TRUEFAM Feast- a feast fit for kings and queens, and those counting macros. Bring a dish and please list the macro quantities. All are welcome and encouraged to attend.
https://www.facebook.com/events/454163578324562/

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