07122018

CROSSFIT

Group 1-(build from last week or shorten rest if possible)

A. Bar muscle up, 10-30 for time (12 min cap)

- Sub bar muscle up tech work (12 min)

- Sub Matador/Ring dips, 5 repsx4; rest 2 min

+

3RFT:

15 Toes to bar

35/30 Cal row

10-20 Burpees over the rower

+

Banded lat stretch

Banded tricep stretch 

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ENDURANCE

A.  Kipping/bar muscle up tech work

*sub Dumbbell pull overs, 8-10x4; rest 2 min

+

Bike 30-20-10 Cal

15-12-9

Clean and jerk 135/95#

+

B.  L-Sit on the rings, :15-:25 secx4; rest 1 min

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