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)
