Quite the Day Ahead! Muscle-Ups, Deadlifts, Burpee’s, Wall-Balls, and ROWING!

Main – CrossFit

A: Just Hanging Around (No Measure)

Following General Warm-Up

-Accumulate 3 Minutes of engaged “Hanging” from the Pull-Up bar. You may vary your grip.

-Each drop, perform 10 Hollow Rocks, 10 Supermans, and 10 Scapular Retraction Push-Ups, then return to the bar.

To scale, hang from the rings with feet lightly on the floor.

B1: Metcon (Time)

21 Deadlifts 315/225

15 Bar-Facing Burpee’s

9 Muscle-Ups

-Rest 3 Minutes


Deadlift Weight (Heavy but UB)

Muscle-Ups( L1=C2B, L2=Flat Ring Rows)

B2: Metcon (AMRAP – Reps)

3 Minute ME Wall Balls 20/14

-Rest 3 Minutes

B3: Metcon (AMRAP – Reps)

3 Minute ME Calorie Row