Main – CrossFit


Front Squat (6 Sets of 2)


Metcon (Time)

5 Rounds For Time:

4 Muscle Ups

6 Toes to Bar

8 Pull Ups

10 Thrusters (95/65lbs)

For today, scale to 8 ring dips if you don’t have a muscle up. Or 6 jumping muscle ups. Make sure you hit the bottom of a dip for the jumping muscle ups. Jumping to the top accomplishes nothing.

Thruster weight should be light to light/medium at most. Should be unbroken or very close to it.


Power Clean + Hang Power Clean + Push Jerk (Build to a heavy set)

Skin-The-Cat (Complete 30 Reps Total, Slow and Controlled)

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