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CrossFit Cambridge – CrossFit

Strength

Front Squat (5-5-5-5)

Goal is to hit the same weight all the way across.

Conditioning

Metcon (3 Rounds for reps)

3:00 AMRAP

2/1 Muscle Ups

6 Squat Clean Thrusters (115/75lbs)

Rest 2:00

3:00 AMRAP

2/1 Muscle Ups

4 Squat Clean Thrusters (135/95lbs)

Rest 2:00

3:00 AMRAP

2/1 Muscle Ups

2 Squat Clean Thrusters (155/105lbs)

RX+: 135/95lbs + 155/105lbs + 185/125lbs. AND 3/2 muscle ups.

Obviously scale where required. Weight should be a medium/light, then medium, then heavy.

Your choice for MU today. Either GOOD jumping MU, 3 GOOD transitions, or alternate between 5 pull ups then 5 dips. E.g. 6 SCT + 5 pull ups + 6 SCT + 5 dips + 6 SCT + 5 pull ups … etc.