6
Sep
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