CrossFit – Fri, Nov 1
Warm-up
Warm-up
Band Warmup
-into-
8:00 AMRAP
30-second Row
30-second Jumping Jacks
5 Dumbbell Hang Power Cleans (light)
10 Kip Swings > Pull-up or Ring Row
Skill
Bar Muscle Up Skill Work
6 rounds, every 90 seconds complete:
* LEVEL 1: 4-7 Bar Muscle Ups
* LEVEL 2: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
* LEVEL 3: 8-12 Ring Rows
WOD
Metcon (Time)
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row
*Time cap: 15 minutes
