October 4, 2017
Gymnastics:
Muscle up Skills/Drills
3 x 5 False Grip Ring Rows
3 x 5 Pull Thrus
3 x 3 Ring Dip Press Out to Support (:05)
Metcon:
20 minute AMRAP
1 Muscle up (Rings)
2 Squat Snatches (50% of 1 RMx)
3 Bar Facing Burpees
COMPETITIVE CROSSFIT CLASS – 5:30pm
For Time:
1 up to 10 of:
200m Run
1 Muscle up
1 Squat Snatch (70-75%)
200m Run
2 Muscle ups
2 Squat Snatches
200m Run
3 Muscle ups
3 Squat Snatches
And so on…
Rest 5:00
Rowing Conditioning:
10 Rounds of:
:40 Max Distance Row
:20 Rest
