Metcon (No Measure)
15 min Mobility (Coaches Choice)
Metcon (Time)
3RFT
11 Heavy Deadlifts
30 Box Jumps
74 Cal Row
41 Burpees
Class Cap @ 30 min.
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#