Main – CrossFit


Push Press (5 heavy sets of 2)


Metcon (Time)

3 Rounds For Time:

5 Muscle Ups

20 Shoulder to Overhead (115/75)

30 Pistols, Alternating
For muscle ups – sub 7 banded transitions.

Shoulder to overhead should be light to medium at most.

Sub 40 air squats for pistols if you are not able to do them.


Pendlay Row (5 sets of 10)

Soft knees, back tight, bar to the ground each rep. No using body/back – stay strict! Think about squeezing shoulder blades together.

Metcon (Distance)

3 Rounds:

Row 3 minutes @ 8-9 effort

Row 1 minute @ easy effort

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