MEBB seminar at CFHR! Thursday, April 29th

COACH RUT and the MEBB SEMINAR COMING TO CFHR IN AUGUST!!!!
WOD
Max Effort Weighted Pullups

3, 2, 1, 1, 1, 1
Use dumbbells, vests, chains, etc.  If you do not have an unassisted pullup yet, then spend 10 minutes working on pullups and kipping with a lower resistance band than normal


Rest, then

For max meters, Row 100% effort for 3 minutes
Rest 1 minute
AMRAP burpees in 1 minute
Rest 1 minute
Run 800M for time

Post max pullup load, then score as meters rowed / # of burpees / 800M time
Example:  Bob – 130lbs / 1027M / 32 / 2:55

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CrossFit Hampton Roads is PROUD to present:  
by Coach Mike Rutherford (CrossFit KC).
Saturday, Aug 28th at CFHR
Coach Rut has had a huge impact on the path Nicole and I took in CrossFit.  Since instituting the baseline principles of M.E.B.B at CrossFit Hampton Roads, we have seen massive strength increases in our athletes, and incredible increases in overall CrossFit performance.  Following Regionals, we’ll be back onto another cycle of M.E.B.B WODs (heavy lift followed by short Multi-Modal Metcon) for 2-3 days of the week.

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