CrossFit – Fri, Nov 1
Warm up – Friday (AMRAP – Reps)
Banded 7’s
-into-
8:00 AMRAP
30-second Row
30-second Jump Rope
5 Dumbbell Hang Power Cleans (light)
10 Kip Swings
3 Pull Ups
5 Inchworms
Skill Work (AMRAP – Reps)
Warm-up skill work: Landing tall with tension – bit.ly/3zWmvkF
– Then –
6 rounds, every 90 seconds complete:
* Freedom: 4-7 Bar Muscle Ups
* Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
* Liberty: 8-12 Ring Rows
Metcon – Friday (AMRAP – Reps)
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row
(KG conv: 22.5/15 DBs)
Time Cap: 18mins
RX+
50/40 Calorie Row
100 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row
(KG conv: 22.5/15 DBs)