CrossFit – Tue, Nov 12
Tuesday WARM up (AMRAP – Reps)
8:00 AMRAP
45-second Machine
5 Inch Worms
3 Pike Push Ups
5 Kip Swings
5 Ring Rows
Skill Work (AMRAP – Reps)
Bar Muscle Ups: Week 5
6 rounds, every 90 seconds complete :
Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up
Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground.
Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)
Metcon – Tuesday (AMRAP – Reps)
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Pull-ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Score is Part 1. Comment with your time for Part 2.
RX+
8:00 AMRAP
2-4-6-8…
Strict Handstand Push Ups
4-8-12-16…
Chest to Bar pull ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)