CrossFit – Wed, Sep 10
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
45-second Machine
3 Inchworms
5 Kip Swings
5 Scap Pull Ups
5 Single Arm Ring Rows (each)
10 Walking Lunge Steps
Accessory (AMRAP – Reps)
10mins to practice Bar/Ring Muscle ups
Metcon – Wednesday (AMRAP – Reps)
5 Rounds
5 Bar Muscle Ups
10 Dumbbell Bench Press (50s/35s)
50ft Dumbbell Lunge (50s/35s) (Held any way)
(KG conv: 22.5/15 DBs)
Time cap:16mins
RX+
5 Rounds
5 Ring Muscle Ups
10 Dumbbell Bench Press (70s/50s)
50ft Dumbbell Lunge (70s/50s)
(KG conv: 32.5/22.5 DBs)