Monday – 09.19.22

CFD – CrossFit

Metcon

Metcon (Time)

For time

1-5 Muscle-ups



10 Single Arm Devil’s Press 50#/35#

1-5 Muscle-ups



20 Thrusters 75#/55#

10 Single Arm Devil’s Press 50#/35#

1-5 Muscle-ups



30 Calorie Row

20 Thrusters 75#/55#

10 Single Arm Devil’s Press 50#/35#

1-5 Muscle-ups



40 Single Arm DB Clusters

30 Calorie Row

20 Thrusters 75#/55#

10 Single Arm Devil’s Press 50#/35#

1-5 Muscle-ups
Time cap: 18 minutes

Goal time: <15 minutes
Score: Time to complete the given work. If you reach the time cap with unfinished reps, then add each rep as one second onto the 18 minute cap for your score.

Muscle-ups can be ring or bar. Rings are preferred if you have the skill.

Modifications:

Muscle-ups: Banded muscle-ups; 2x Chest-to-bar; 3x Pull-ups; 3x banded pull-ups; 3x ring rows

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