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102913 CrossFit

29
Oct

102913 CrossFit

Main – CrossFit

Overhead Squat (20-min to work up to heavy set of 3)

Use racks.

Metcon (Time)

(Games/Regionals)
5 rounds, each for time.
3 Muscle-ups + 7 Ring Dips from top
10 HSPU
10 Hang Power Snatch AHAP
10 TTB

Rest 1:1

Post time for each individual round.

– For the muscle-up/dip, do 2 muscle-ups and at the top of the third m/u, complete 7 dips.

– Rest as long as it takes to feel recovered before next effort.

Metcon (Time)

(Open/Throwdown)
5 rounds, each for time.
15 CTB Pull-ups
15 Dips
10 Hang Power Snatch AHAP
10 HSPU (or 15 Hand-release Push-ups)
10 TTB

Rest 1:1

Post time for each individual round.

– Do not use boxes for scaled handstands. Work on getting stronger, not scaling already scaled movements.