East, Friday, 10/12/2018

CROSSFIT

*Load Week

Mental Toughness Metcon

For time:

1200m Run
400m Suitcase Carry 53, 35 – switch as needed
50 Wall Balls
30 V Ups

*20 Minute Cap

COMPETITOR

Muscle-Up Progressions

Strict Musce-Ups
9min EMOM:
1-2 Strict Muscle–ups

-or-

3 Rounds of:
Min 1: 5-7 False Grip Ring Pull-ups
Min 2: 5-7 Ring Dips
Min 3: 5-7 Table Tops

LEANX

7 Min Movement Flow

10 Blackburns
10 Alternating Swimmers
10 Scorpians
10 Heel Drops/Leg
10 Knee to Chest with Kick up
10 Sec Pigeon Stretch
10 Ankle bounces

-then-

12 Min AMRAP:

5 Pull Ups
100m Run
10 RKBS (53, 35)
100m Run
15 Sit ups

-then-

Cash Out for time:
with partner

15 Tire Flips
30 Tire Jumps (each person)
15 Tire Flips