150710


CrossFit Cambridge – CrossFit

Strength

Front Squat (Heavy Triple)

Muscle-ups

5 Sets of:

A) 1 Strict Muscle Up + 1-3 Kipping MU

B) 1-3 Kipping MU

C) 5-10 Total MU

D) Box Transition (1-5 reps)

E) 5-7 Muscle Up Rows

*Notice there are NO banded transitions today. Muscle up rows are going to be the “easiest” option. To make these more difficult, move your feet as far out in front of you as possible. Try to limit the movement to only using your arms. Don’t allow your legs/feet to help (if possible).

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

Run 1 Lap

10 Deadlifts (225/155)

20 Wall Ball (20/14 to 10ft)
Deadlifts should be medium at most. You should be able to do at least 15 unbroken when fresh.

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