Main – CrossFit
Metcon (Time)
10 Muscle Ups RX+ (RX=10 Ring Dips/10 Ring Rows)
20 Deadlifts (RX+=285/200, RX=225/175)
30 Pull Ups
40 DU/ 120 SU
50 Calorie Row (sub 800m Run)
40 DU/ 120 SU
30 Pull Ups
20 Deadlifts (RX+=285/200) (RX=225/175)
10 Muscle Ups RX+ (RX=10 Ring Dips/10 Ring Rows)
20 minute Cap: Add 1 second for each rep not completed
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6:00am CFLite Class
250m Row
20 Goblet Squats (44/35#)
15 HR Push Ups
500m Row
15 Goblet Squats
10 HR Push Ups
1000m Row
10 Goblet Squats
5 HR Push Ups