Tuesday – 8/13/2019

CFD – CrossFit



10 min to work on:

(1) Swings on the rings/bar

(2) Transitions on the rings/bar

(3) Rock out some muscle ups for practice


Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 min

4 Burpee Ring Muscle Ups

18 GHD

200m Run
Muslce up scale: 4 burpee bar MU, 8 Burpee pull-ups, 8 burpees + 8 ring rows

If 4 muscle ups per round is too many, scale the number down to 3 or 2

GHD Scale: abmat sit-up with a medball, abmat sit-ups

If it rains, sub a 250m row or ski, or a 15 cal bike.

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