“Ill never do a muscle up” first try boom. Kids these days
CROSSFIT
S&P Cycle: squat- PULL–press- pull-off
A. Snatch
1-3 3 @ 60%
4-6 2 @ 70%
7-9. 1 @ 80%
10-12 1 every :30 @ 70%
B. AMRAP in 20 min:
10 ring dips
15 cal row
10 hang sq. snatches (95/65)
200m run
CSPORT
A. 4 rounds:
15 dips
10 DB lateral raise
B. 3 rounds:
15 push press
10 no push up burpees
200m row sprint
rest 60-90 sec bt rounds
C. 3 sets:
15 k2e
10 box jumps
200m run sprint
rest 60-90 sec b.t sets
D. 3 rounds:
15 heavy weighted situps
15 bw situps AFAP!
Class WOD
A: 105/120/140
B: 4 rds + 10 dips
Class WOD
A. 135
B. 3 Rds +26
Matt Swenson
A. 145
B. 5 Rds