CrossFit – Fri, Oct 31
Warm Up
Skill Workout (Checkmark)
Option 1:
Every minute, on the minute, for 10 minutes:
6-8 Butterfly Pull-Ups
Option 2:
Every minute, on the minute, for 10 minutes:
5-7 Chest to Bar Pull-Ups
Option 3:
Every minute, on the minute, for 10 minutes:
3-5 Muscle Ups (bar or ring)
Option 4:
Every minute, on the minute, for 10 minutes:
Station 1: 10 Ring Rows
Station 2: 20-30 Second Nose to Wall Handstand Hold
Overhead Squat (Every minute for 6 minutes:
1 Overhead squat @60%)
METCON (Time)
For Time:
30 Snatches 95/75
30 Shuttle Runs
30 Clean and Jerks 115/85
Rest 3 min
30 Line Facing Burpees
Rx+: 135/95 for both movements and Bar Facing Burpees.
Three sets of:
5 Inchworm
20 Alternating Plank Position Shoulder Taps
20-30 Second Pull-Up Hang