November 18, 2016 - Friday

The sport of CrossFit has come a lonnnnnggg way since 2010. In 2015 the teenage divisions were beating these times set by grown men in 2010

WORKOUT OF THE DAY

Min 1-12
Amanda
9-7-5
Muscle up
Snatch (135/95)
*rest in time remaining

then...

Min 12-25

3 Rounds
21 Thrusters (95/65)
100 DU
*Rest in time remaing

then...

Min 25-32 AMRAP

Lateral Burpee Over Bar
 


Notes and Scaling:

Part 1
Scale:
1  Ring Muscle Up = 1 Bar MU = 2 C2b + 3 Pushup -> 2 Pull +3 Push Up

RX should only be done if you have 100% successful performed muscle ups in a CrossFit workout before today. We will take time to all learn MU progression soon.

Part 2
Scale to where the Thrusters can be broken up in to 2 sets.

Double under > Ball jumps

Part 3
Best of luck