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
