Thursday, September 10, 2015

CrossFit and Fearless – CrossFit

Metcon (No Measure)

Muscle-ups

10 Min EMOM

1-3 Strict Muscle-ups

Scaled 1:

2-3 Kipping Muscle-ups

Scaled 2:

2 Strict C2B Pull-up/ 2 Strict Ring dips

Scaled 3:

2-3 Strict Pull-ups/ 2 Strict Ring Dips or Box Dips

Scaled 4:

2-3 5 sec negative pull-ups/ 2-3 Scaled Box dips

Notes: Focus should be on strength and form for each movement

Metcon (AMRAP – Reps)

10 MIN AMRAP

3 Wall Ball (20/14)

2 Burpee

6 Wall Ball (“”)

4 Burpee

9 Wall Ball (“”)

6 Burpee

12 Wall Ball (“”)

8 Burpee

15 Wall Ball (“”)

10 Burpee

Continue you adding 3 reps to wall balls and 2 reps to burpees until time expires.

Score= Total Reps