Couple of Announcements!
The Shirts are in! If you pre-ordered a shirt, we will set them aside so you can pick them up this week. Please let Scott know if you cannot pick your shirt up so we can hold it for longer if necessary. If you did not pre-order a shirt, we should have plenty of extras available for purchase! Thanks!
There is no 545PM regular CrossFit class on Friday – we are hosting our Ladies Night during this time!
A. 5 x 3-5 Weighted Pull-ups
B. 5 x 3-5 Weighted Dips (parallettes on box)
Muscle Ups (bar or rings), AMRAP (-2) x 3 sets
Notes: This is a continuation of the work last week, but working in sets of 3-5 reps. Rest about 90 seconds between sets or as needed. If you have muscle ups, use today as an opportunity to work on muscle ups – either working through the work listed above or just working on the skill. AMRAP(-2) means do as many as you can each set, but stop a couple reps shy of failure (i.e. if your max set is 7 muscle ups, do 4-5 reps each set).
- Hang Power Snatch (55/35) x 8
- Box Step Up (18/12) x 12
- Jump Rope Single x 50
- Burpee x 5
- Power Snatch (115/85) x 10
- Box Jump Over (24/20) x 15
- Double Under x 50