Coaches Choice (No Measure)
Metcon (Time)
3RFT
x12 Hang Squat Snatch
x20 Push-ups
Rest 10 min
Then
Metcon (AMRAP – Reps)
15 min Amrap
x12 Hang Squat Snatch 95/65
x20 Push-ups
10 min Rest
CrossFit Elizabethtown – CrossFitMuscle-ups (muscle-up practice )items to cover:
– false grip/normal grip
– hollow and arch position
– hips to rings, rings to sternum
– support position
– Muscle-up modification (see video)5k Row (Time)Max Effort 5k Row
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#