Wednesday, September 2

CrossFit M3 – CrossFit

(No Measure)

3 RDS NTF:

15 Hollow Rocks

15 Superman

15 Beat Swings

L1: Metcon (No Measure)

4 Sets:

5 Strict Pull ups + 5-8 Kipping Pull up + 1-3 Bar Muscle up

Rest 1:30

80M Side Single Arm OH Carry

Rest 2:00

L2 : Metcon (No Measure)

4 Sets:

3-5 Eccentric Pull ups (3-5 sec) + 10-15 Ring Rows

Rest 1:30

80M Side Single Arm OH Carry

Rest 2:00

Metcon (AMRAP – Rounds)

14 Min AMRAP:

8 Ring Dips

10 T2B

12 Box Jump 24/20