Shoulder Press (45%x5, 55%x5, 65%x5)
Power Clean (5-5-5-5-5)
Metcon (Calories)
Tabata Calorie Row
Metcon (AMRAP – Reps)
Tabata 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#