Wednesday - CrossFit


Coach's Warm Up/Mobility

Muscle Ups

Skills to practice:
- Transition
- Beat Swing
- Non False-Grip Muscle Ups
- Strict Muscle Ups
- Weighted Muscle Ups

Metcon (AMRAP - Reps)

4 Rounds:
Min 1: 30sec Max Rep Burpee/30sec rest
Min 2: 30sec Max Rep S2OH 135/95/30sec rest
Min 3: 30sec Max Cal Row/30sec rest
Min 4: 30sec Max Overhead Squat 135/95/30 sec rest
Min 5: Rest

Tally your reps for every minute, and then add them all together at the end

Dan Shrum