Friday - CrossFit


Power Clean (1-1-1-1-1)

Metcon (Time)


Run 400m
9 Bar Muscle ups /18 Chest to Bar
Run 400m
7 Bar Muscle ups /14 Chest to Bar
Run 400m
5 Rope Climbs


400m Run - Steady pace, able to hold a broken up conversation, Scaled by distance to 200m.

Bar Muscle up - Scale amount no more than 3 sets per section - don't be waiting at the bar more than 90 seconds, If you fail one rest 60 seconds and try again.

Chest 2 Bar/ Pull ups/Ring rows
Should be able to do 3+ in a row of the option they choose
**For thosejust starting to get Bar Muscle up / Chest to bar or pull ups start with them, then move to the next optionto preserve intensity.

Rope Climbs
-Scale the amount ofrope climbs or perform Rope pulls from the floor or Rings

Dan Shrum