CrossFit – Fri, Sep 4
Warm Up (Checkmark)
5 Min AMRAP
10 Wall Squats
100m run
10 Sit Ups
30 Sec Pull Up Hold
Snatch Balance (Weight)
Every 1:30
1 Snatch Balance @70%
1 Snatch Balance @70%
1 Snatch Balance @75%
1 Snatch Balance @80%
1 Snatch Balance @80%
Back Squat (Weight)
4 Sets
Every 1:30
4 Back Squats Jumps @20%
METCON (Time)
For time:
2 muscle-ups
2 back squats
4 muscle-ups
4 back squats
6 muscle-ups
6 back squats
8 muscle-ups
8 back squats
6 muscle-ups
6 back squats
4 muscle-ups
4 back squats
2 muscle-ups
2 back squats
225/155 lbs
Time Cap: 15 min.
Sc: Bar Muscle Ups or Strict Pull Ups