1/20/15

1/20/15

Main – CrossFit

Please sign up for class.

Conditioning

1: Metcon (5 Rounds for time)

1. Conditioning

800m Run, 2:30 rest

600m Run, 2:00 rest

400m Run, 1:30 rest

300m Run, 1 min rest

200m Run

ADV RX

2: 20 Muscle-ups (Time)

ADV RX ONLY

20 Muscle-ups for time
WOD is only fot athletes with Ring MU.

Everyone else start on WOD below.

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20min:

30 Lateral Barbell Burpees

30 C2B Pull-Ups

30 Power Cleans*

*Power Clean weight increases each round.

Round 1 – 135/95

Round 2 – 155/105

Round 3 – 185/135

Round 4 – 205/145

Round 5 – AMRAP at 225/155

Metcon

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