Thursday, 6/14/18

Metcon

Metcon (AMRAP – Reps)

EMOM 12
Min 0,4,8 – 20m Sled Push 225/165
Min 1,5,9 – 10 Burpee over KB
Min 2,6,10 – 10 KB snatch 5 on each L/R

For sled push rep – 1rep/5m

Gymnastics

Skill work – Muscle up (Work on Ring MU)

1) Ring rows with box / Ring dip
2) Hip kipping with band
3) MU transition
4) Muscle up

(10min)

Metcon

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: