Main – CrossFit


Back Squat (Heavy Double)


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Muscle Ups

5 Push Jerks (185/135)

20 Wall Balls (20/14 to 10ft)

30 Sit Ups
Weight for the push jerks should be on the heavier side but try your best to keep them unbroken.

Sub 6 ring dips for the muscle ups today.


Clean (Touch and Go 55%x6x5 on :90)

Metcon (No Measure)

Airdyne, 8 Rounds:

2 minutes at 90-100%

4 Minutes at 60%

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