CrossFit – Fri, Feb 13
Warm Up
Front Squat (5 Rounds for reps)
Every 1:30 minutes for 5 sets:
4 reps @ 60+%
*Build based on quality.
Followed by…
One set of:
6-8 reps@ 65-75%
Accessory Work (Checkmark)
Every minute for 8 minutes:
minute 1- 12 Ring dips or Dips
minute 2- 12 V-ups
METCON (Time)
For Time:
10 rounds
5 back squats (185/105)
3 muscle-ups
Pick the barbell form the floor.
Sc:
(155/105)
1 muscle-up or 3 false-grip chest-to-rings pull-ups
or
5 jumping muscle-up transitions with the bar
1 Set of:
3 min Bike
3 min Ski
3 min Row