CrossFit Cambridge – CrossFit
Back Squat (4 Sets of 4 – Building)
Muscle-ups (See Below)
4 sets of ‘X’
‘X’ = the most difficult/benefical muscle up variation you can complete today.
Whether that means strict, kipping, banded transitions, muscle up rows, box transitions, jumping, false grip holds, false grip ring pull ups/ring dips etc. Talk with your coach to come up with a plan.
20 Minutes to Complete:
30 Pull Ups (2:00)
Row 30/23 Calories (5:00)
30 Handstand Push Ups (7:30)
Row 30/23 Calories (10:30)
30 Ring Dips (13:30)
Row 30/23 Calories (16:30)
30 Toes to Bar (19:00)
As Many Calories As Possible in Remaining Time.
RX+ is 40 of each movement (with C2B pull ups).
*If you would like to substitute the row for a bike, complete 20/15 calories on the bike.
**Score is total calories you gain in the last row.
***You MUST move on to the next movement at the time specified in brackets.