Crossfit Brent: Road to the Crossfit Games

A.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

Worked up to 165#

B.
PP: Work up to heavy triplet

185#

C.
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – Weighted Pull-Up x 2-3 reps
Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)
You’ll hit each of these stations 8 times.

PU's: 75, 75, 75, 55, 65, 65, 55, 55 - all triples
RD: Most of them strict, tough

D.
10 min @ 80%:
AD 20 cals
row 250 m
25 DU's

4 rounds + 20 cals

+rest 5 min

10 min @ 80%:
10 GHD SU
3 wall walks
10 WB's

5 rounds