CrossFit North Reston – CrossFit
Metcon
Metcon (AMRAP – Reps)
EMOM 8
Min 1) Row x :40 (Moderate)
Min 2) Muscle up Skill x 3-5
Record total reps of muscle up work (but more importantly is recording WHAT you do for this portion)
Options:
-Muscle ups (Bar/Ring)
-Muscle up transitions (feet on the floor)
– False grip strict ring pull-ups
– False Grip Ring Rows
Weightlifting
Metcon (Weight)
EMOM 10
Power Snatch x 3 (70%)
Post weight used
Back Squat (5 x 5 @75%)
Post weight used
Try to complete working sets every :90.