Shoulder Press (70%x3, 80%x3, 90%x3+)
Clean and Jerk (5×3+1)
Metcon (Time)
3 RFT
25 Wall Balls 20/14
25 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#