TUES - 10.1.2019

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CROSSFIT

Skill/Strength -

Muscle Up Practice/Technique

False Grip Holds

  • 3 x 15 Sec

Pull-Through Transitions

  • 3 x 5

Strict Pull-Ups/Ring Pull-Ups

  • 3 x 5

WOD -

5 Min AMRAP

1-2-3-4-5-6-7-8-9-10

  • Sumo Deadlift High Pull

  • Bar Over Burpees

-4 Min Rest-

For Time - 6 Min Cap

-Complete Reverse Order Down From When Previous Ended-

L1: 135/95
L2: 95/65
L3: 75/55
L4: 45/35 or KB

BOOTCAMP

Skill -

12 Min E3MOM

  • 8 Goblet Split Squats per Side

  • 8 Romanian Kettlebell Deadlifts

  • :30 Plank

WOD -

18 Min AMRAP

2-4-6-8-10-12 etc

  • Alternating Dumbbell Hang Clean and Jerk

  • Burpees

  • Rowing Calories

-E5MOM Including 0:00, 20 Russian Twists w/ DB-