Shoulder Press (65%x5, 75%x5, 85%x5+)
Add 5# to 1RM
Metcon (Time)
7 RFT
6 pull-ups
9 sumo deadlift high pull 75/55
12 burpees
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#