03/09/2015

Main – CROSSFIT

3 Rounds of Cindy (No Measure)

3 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

(No Measure)

10 minute skill workshop:

Ring Muscle-up progressions from floor. Accumulate 20 repetitions using a challenging muscle-up progression.

https://www.youtube.com/watch?v=itrDQe1Yfew

Metcon (AMRAP – Reps)

E3MOM x 12 minutes:

Bench Press-

75% x 5, 85% x 3, 95% x 1+

Then..

1 set max reps @ 75%

*Record the total reps that you got for set of max reps @ 95% of your training max.

Metcon (No Measure)

5 Rounds (NFT- not for time):

4 Strict Muscle-ups or progressions

5 Thrusters @ 80% Shoulder Press 1-RM

40 Dubs (or 3 minutes of Dub practice)

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