Saturday, December 15, 2018

14
Dec

Saturday, December 15, 2018

WORKOUT OF THE DAY

WARM UP:

CrossFit Warm Up.

SKILL:

MU Progressions:

5 Kneeing Transition Drills or 5 Chest to Bar Pull Ups

5 Seated Transition Drills or 5 Kip Swings (hips to the bar)

3 Kipping Ring Swings, 1-2 Ring MU or 2-3 Bar MU

WOD:

For Time:

15 Front Squats (135/ 95)

7 Muscle Ups

Run 400 Meters (yes… outside)

10 Front Squats(155/ 105)

5 Muscle Ups

Run 400

5 Front Squats (185/ 125)

3 Muscle Ups

Run 400

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