East, Friday, 07/20/2018

CROSSFIT
*Load Week
 

Strength
Deadlift
15min to build to heavy 5,
then 2×4 @ 90-95%”

Metcon

12 Minute Partner Relay

300m Row
50 DUs*

*75 Single Unders

COMPETITION

 WEEK 6 of our Muscle-Up Progressions
A. 4 Rounds NFT:
5-7 False Grip Pull-ups
5-7 Ring Dips
5-7 MU Transitions
—
B. Core Strength
3 Rounds:
3 Banded SL RDL ISO (10s iso)
15 GHD Hip Extension
10 GHD Sit-ups (to floor)

LEANX

8 Sets:

10 Bicep Curls RIGHT INTO ME set of Tricep OH Extensions
*Rest 1 Min B/T Sets*

For Time:
30-20-10

Box Jump Overs (24,20)
KB Side Crunch/side (50,35)
Double Unders
KB Thruster (50,35)