Main – CROSSFIT
(No Measure)
10 minute skill workshop:
Jumping bar muscle ups
https://www.youtube.com/watch?v=-m2Joe4BjcA
Fitness:
Attempt 3 jumping bar muscle-ups
Performance:
3×5 jumping bar muscle-ups
Metcon (AMRAP – Reps)
Fitness:
7×1 Front squat
*Record heaviest set
Performance:
E3MOM x 12 minutes:
Front Squat-
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 (Not for time):
Fitness:
3 Jumping bar MUs or C2B from box
9 unbroken front squats + S2OH
12 Strict hanging knee raises
Performance:
3 Bar muscle-ups
9 Unbroken thrusters
12 strict toes to bar
*Increase load for thrusters each round if possible.
