151023


CrossFit Cambridge – CrossFit

Strength

Thruster (1RM From the Floor (no racks))

Ensure as you drive up out of your thruster there is no re-dip of your legs just like a push press.

Muscle-ups

5 Sets of:

A) AMRAP-1

B) 5 Jumping Muscle Ups (LAND IN THE BOTTOM OF THE DIP)

C) 5 Beat Swings + 5 Transitions

Conditioning

Metcon (Time)

5 Rounds for Time:

15 Wall Ball (20/14 to 10ft)

12 Pull Ups

9 Handstand Push Ups

RX+ = 30/20lb, C2B pull ups, 45/25lb plate deficit HSPU
15 minute cap.

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