Workout of the Day
10 Mins to practice
MU or Pull Ups depending
on your scale for this
workout
Movements:
Bar Muscle-Up | Muscle-Up | Pull-up (Kipping)
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//Closed for morning classes on Wednesday. We will open for noon and evening classes.//
2 rounds for time of:
•100 double-unders
•20 overhead squats
•100 double-unders
•12 ring muscle-ups
•100 double-unders
•20 dumbbell snatches
•100 double-unders
•12 bar muscle-ups
Time cap: 14 minutes
Total Reps Possible: 928
Rx:
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
View full movement standards and scaling options at: https://games-assets.crossfit.com/2018-3_11-sbwyuet661293bse-ewyh.pdf
Check the link for scale options. Pick one. Treat this like the Open: no-rep yourself
Movements:
Bar Muscle-Up | Dumbbell Snatch | Jump Rope (Double Unders) | Muscle-Up | Overhead Squat
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Barbell Bettys
7 x 3
We will spend some time working up to a medium/heavy 3 in preparation for the workout.
Movements:
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7 Rounds
1 minute rowing
:30 rest/transition
3 dead lifts (inside of a minute)
:30 rest/transition
Movements:
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