08/22/2014

Main – CrossFit

Strength/Skill

ESTABLISH NEW 1RM FRONT SQUAT
OR
PULLING WORK / DU SKILLS

Front Squat (1 RE MAX)

Metcon

Metcon (AMRAP – Reps)

16M EMOM

EVEN: 3 MUSCLE-UPS
ODD: 8 KIPPING HSPU

SCALE HSPU AS LOW AS 4 PER ROUND, THEN GO TO HS HOLDS

MUSCLE-UPS CAN SCALE AS LOW AS 1 PER ROUND, THEN 5 C2B, THEN 8 PULLUPS, THEN 10 RING ROWS