12/21/2018
CrossFit XD – CrossFit
Back Squat
Take 10 minutes to work up to a heavy single.
*Does not have to be a max or a PR, but if you are feeling lucky…GO FOR IT!
**Record Heaviest Lifted
Metcon (Time)
Fri-Yay
For Time:
3 Rope Climbs
40 Wall Balls 20/14
8 Ring Muscle Ups
Run 200m
2 Rope Climbs
30 Wall Balls 20/14
6 Ring Muscle Ups
Run 200m
1 Rope Climb
20 Wall Balls
4 Ring Muscle Ups
Run 200m
**25min CAP
Modifications:
Rope Climbs 3:1
For Muscle Ups:
Bar Muscle Ups 1:1/Chest to Bar 2:1/Pull-Ups 3:1
**If you are close to getting your ring muscle ups, or maybe they are hit or miss…. I would like you to work a muscle up drill for that portion (your trainer can help) or maybe do less reps and get some attempts in.
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