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
Scales:
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