Main – CrossFit

Metcon

1: Heather (Time)

Cash in:
800m Run, followed by:
5 Rounds
12 C2B
9 Squat Snatch, 95/65
6 Strict HSPU
Cash out
800m Run
20 Burpees

2: Metcon (8 Rounds for reps)

4 Rounds NOT for time of:
Max unbroken Muscle ups
Max Bench Press, bodyweight
There is no rest between the MU and BP. Rest as needed between rounds.

Scaled MU:
L1 Bar MU
L2 C2B
L3 Pull-ups
L4 ring rows or bands
Men: 50 reps of each.
Women: 40 reps of each.

If you don’t hit the goal numbers complete additional reps/sets as needed till goal numbers are reached.