CrossFit – Mon, Jul 6
Warm Up (Checkmark)
6 AMRAP
10 Burpees
20 Seconds Pull Up Hold
10 Push Ups
5 Ring Rows
Strength (Checkmark)
30 EMOM
-6 Bench Press (55/60/65/70/75/80)%
-8 Ring Muscle Ups
-1 min Rest
-12 Gorila Kettlebell Row
-12/12 Banded Bicep Hammer Curls
-1 min Rest
METCON (Time)
For Time:
21-15-9
Calorie Row
Burpees Over Rower
Cap: 15 min
Sc:
8 Bar Muscle Ups/ 12 C2B or Pull Ups