Strength/Skill

EMOM x 10 MINUTES

MIN 1 - 2 Strict Muscle-Up or 5 False Grip Ring Pull-ups

MIN 2 - :45 Double Under or Triple Under Attempts


Workout

FOR TIME

50 Walking Lunges

50 Knee to Elbow

100 Double Unders

5 Muscle-Ups

40 Walking Lunges

40 Knee to Elbow

80 Double Unders

10 Muscle-Ups

30 Walking Lunges

30 Knee to Elbow

60 Double Unders

15 Muscle Ups


25:00 Hard Cap

 

Homework

CONDITIONING

1. Warm-up

10 MINUTES @ EZ pace


2. 6 SETS

3:00 Row  @ (3K PR Pace)

-Rest 3:00 b/t Sets-


3. 4 SETS

1:00 Row @  (2 - 3s Faster Than 3K Pace)

-Rest 1:00 b/t sets-


 STRENGTH

Back Squat

6 x 4 - 5

20x1

75% - 80% of 1RM

Rest 3:00


3 SETS

100' Sled/Box Push (HEAVY)

100' Sled Drag (HEAVY)


-Rest 2:00 b/t Sets-



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