Pull-Up/Bar Muscle-Up Clinic with Coach Justin on Sunday, January 14th at Noon!
Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
You have 23 Minutes to Complete. Use spotters.
Back Squat (5 80%)
Back Squat (3 85%)
Back Squat (1 90%)
Back Squat (1 AHAP)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 13 Minutes of:
55 Deadlifts (225/155)
55 Wallballs (20/14) 10’/9′
55 Lateral Over the Bar Burpees
55 Handstand Push-Ups
Work through this like an Open Style workout. Scale if/when needed.
Post WOD Skill/Strength
Ring Push-Ups (12-15-Max Reps)
Rx is feet even with the rings. Use a box.