There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.

LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

All levels welcome - come in and try a week free!

Tuesday, January 3, 2017

Tuesday 3, January 2017

Warm up:

500m RACE - row

3x
10 PVC dislocates
OHS
Supermans

Skill:

Pull up Program Day 1

2x

Wide grip max pull ups 
Neutral grip max effort pull ups
Neutral grip max effort chin ups
Narrow grip max effort chin ups

***based on yesterday test

Without a band

Under 10 WITHOUT a band
use the lightest band
Over 15 WITHOUT a band
add weight

With a band

Under 10 with the band you used - stay with this band, as soon as you hit 10 drop a band size
Over 15 with the band you used - drop to the next band down

Strength:

Power Cleans
3-3-3-3-3 at 85%

then

5 minutes max reps Hang Cleans at 70%

Metcon:

12 minute EMOM

Minutes
1-4-7-10    10 front squats 85/57.5kg
2-5-8-11    15 pull ups 
3-6-9-12    10 box jump overs 30/24inch

***CASH OUT
3x
5 front squats 
15 pull ups
10 box jumps
FOR TIME  

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