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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