CrossFit
Skill Work
Pull-ups [Video]
Muscle-ups [Video]
Take 10 minutes to work on Pull-ups, Bar Muscle-ups and/or Ring Muscle-ups.
Conditioning
For Time:
Row 600 meters
21 Deadlifts (#185/135)
Run 600 meters
Row 400 meters
15 Deadlifts
Run 400 meters
Row 200 meters
9 Deadlifts
Run 200 meters
Optional Additional Work
3-5 Sets Not For Time:
• 10 GHD Sit-ups
• 5 ATYT Crossover Symmetry
• 10 Hollow Rocks
Bootcamp
AMRAP in 30 Minutes:
3 Rounds Of:
• 5 Push-ups
• 10 Goblet squats
• 15 Russian Kettlebell Swings
Run 200 meters
3 Rounds Of:
• 5 Plank Push-ups
• 10 Lunges
• 15 Plate G2OH
Run 200 meters
3 Rounds Of:
• 5 Pull-ups/Ring Rows
• 10 Sprawls
• 15 V-ups
Run 200 meters
