CrossFit – Thu, Oct 17
Warm up – Thursday (AMRAP – Reps)
8:00 AMRAP
30-second Jump Rope (practice)
10 Ring Rows
5 Kip Swings
5 Turkish Sit Ups (each)
Skill Work (AMRAP – Reps)
Bar Muscle Ups: Week 1
2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows
Metcon – Thursday (AMRAP – Reps)
6 sets
1:30 AMRAP
50 Crossovers (Or 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-
RX+
6 sets
1:30 AMRAP
60 Crossovers (Or 120 Single Unders)
Max Strict Pull-Ups in remaining time
-1:30 rest between sets-