CrossFit Cambridge – CrossFit
Back Squat (5 Sets of 8)
Start around 60% and build from there.
Muscle-ups (See Below)
5 Sets of:
A)Max Muscle Ups (or 10 total)
B)5 Jumping Muscle Ups
C)5 Muscle Up Rows
D)5 False Grip Ring Pull Ups + 5 Ring Dips
*Work in some false grip holds on the rings as well.
Metcon (AMRAP – Reps)
7 Minute AMRAP
Box Jumps (24/20″)
Thruster weight should be on the lighter side (3 to 12 at minimum *MUST* be unbroken).
Intensity is meant to be HIGH on this one.