02/23/2016

CrossFit XD – CrossFit

Gymnastics

Metcon (No Measure)

10 Min of Muscle Up Practice focusing on the transition.

Options:

-Below, to, and through drill

-Banded low ring muscle up

-Kipping hip to ring drill

-Assisted muscle up with coach

Metcon

Metcon (AMRAP – Rounds)

12 Min EMOM

Min 1 – 20 Box Jumps 24/20″

Min 2 – 18/15 Cal Row

Min 3 – 10 CTB Pull Ups

Min 4 – 5 Front Squats #185/125

*Front squats from the floor

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