CrossFit – Mon, Jul 13
Deadlift (2 Reps every 2:30 x 4 Sets)
Metcon (AMRAP – Reps)
3 Sets:
AMRAPx4:00
25 Box Jump Overs (24/20)
50 Air Squats
Max Bar Muscle-ups in remaining time (ADV: Ring MU)
Rest 1:00
Coach’s Notes: Scale for BMU today will be jumping Bar Muscle-ups or Strict Pull-ups. You should have at least 1:00 for the gymnastics at the end so scale accordingly.
Coach’s Notes: 2 sec. pause at the knee on the way up. Reset from floor/ not TNG. Use 70-80% of 1RM for all 4 sets.