CrossFit – Tue, Dec 3
Tuesday WARM up (AMRAP – Reps)
7:00 AMRAP
10 Lateral Ski Hops
30-second Jump Rope
45-second Row
Skill Work (AMRAP – Reps)
Bar Muscle Ups: Week 8
Testing Day! This is the final week in our bar muscle-up cycle.
2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, Kipping Pull-ups, OR attempt bar muscle-ups if ready.
Liberty: Ring Rows
Reps do not need to be unbroken! Just as many as you can in 2 minutes.
Metcon – Tuesday (AMRAP – Reps)
Teams of 2
5000/4500m Row
*Partner moving onto rower must complete 50 double unders before rowing each time partners switch.
*The beginning partner must complete a set of 50 double unders at 0:00 to start the workout, before the row begins.