West Little Rock CrossFit – CROSSFIT
Metcon (No Measure)
In 15 minutes-
Establish a 12-RM Deadlift with good mechanics
*3 attempts max. 5 minute rest between attempts. If your back starts to round you’re done with the set.
Then:
Partner WOD
In 15 minutes-
400m Run
20 Muscle-ups
300m Run
15 Muscle-ups
200m Run
10 Muscle-ups
Max calories on rowers or air dyne with any time remaining
Rx:
40/30/20 C2B Pull-ups
Scale:
40/30/20 Pull-up progressions
*1 person works at a time on the muscle-ups. Partners do the run together.
