CrossFit – Fri, Apr 28
New Podcast talking Murph prep.
https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492
https://open.spotify.com/show/5ibrWZwiXTN5KeBjQy3qjO?si=Vt8I-VE7Rj2qFAqgNko0Yw
Performance & Fitness
Bench Press (2 sets: 8 Reps, 2 Sets: 6 reps)
Performance
30 Muscle-Ups (Time)
30 muscle-ups for time
Coach’s Notes: Ring Muscle-up retest. 10:00 time cap.
Fitness
30 DB Box Step-overs (Time)
For Time:
30 DB Burpee Box Step-overs
Men’s Rx: 50# DBs, 24″Box
Women’s Rx: 35# DBs, 20″ Box
Coach’s Notes: Take 2:00 of rest between rounds. Start around 65% of your 1RM and build to 9/10 RPE.