06/28/2014

Main – CrossFit

Team Fun

Block Run (No Measure)

Mobility
PVC Shoulders & Hips
Burgener w/ PVC

SKILL

Review Muscle Up & Progression to Muscle Up

Metcon

20 MIN. AMRAP

Metcon (AMRAP – Rounds and Reps)

2 Ring Muscle Up
6 Sumo DL 225/155#
10 Bar Facing Burpees
14 GHD weighted 20/16# med ball
18 Wall Ball 20/16#

Rules

As a team you must complete all reps before advancing to next element

If you are unable to do a M/up do some form of progression

Each team member must complete at least 1 of each element

Scale appropriately

Leave a Reply

Your email address will not be published. Required fields are marked *