Friday 4/19/19

CFD – CrossFit

Weightlifting

Snatch (1 RM)

15 min to establish your 1 RM

Take the first 9 min, doing doubles and singles, to warm up to roughly 90%

From 9-15min try to get 3-4 attempts at 95%,100%,100+%

Gymnastics

Max Muscle Ups in 6 min (AMRAP – Reps)

AMRAP in 6 min:

Muscle Ups
Rx+ = Ring Muscle Ups

Rx = Bar Muscle ups

Scale: 3 C2B + 3 ring dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8min

10 Burpee box jumps [24/20″]
50′ Bear Crawl [Rx+ 25′ Handstand walk]

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