MoFo’s/Prison Rules

4
Nov

MoFo’s/Prison Rules

CrossFit Tactical Strength – Unlimited Trainer

Warm-up

Warm-up (No Measure)

3 sets

:45 Goblet Squats (33×1

:15 Rest

:45 Pull Up (3 second pause at top)

:15 Rest

:45 Forearm plank

EMOM

Front Squat (7 Reps Every Odd Minute)

55% of 1RM

Split Jerk (7 Reps Every Even Minute)

55% of 1RM

Prison Rules (2 Reps Every :15 Seconds)

2 Reps Every :15 Seconds for 16 Rounds
Power Snatch 135/95

Prison Rules (2 Reps Every :15 Seconds)

2 Reps Every :15 Seconds for 16 Rounds
Thrusters 135/95

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