5/14/18 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Muscle Up Drills / Progressions

Strength: (20 min)
Front squats (week 3)
50/5 60/5 70/7 75/5 80/3 70/7 75/5 80/3

WOD: (20 min)
– 3 Rounds for Time –
400M Run
10 Single Arm DB push press (5/5)
5/4 muscle ups
Rest 1 min after each set

[15 Minute Cap]

L1: 200M Run, Light DB, Asst Pushups
L2: 35/20, Pushup + Ring Row
L3: 50/35, Sub Strict Pushup + Strict Pullup for MUs
L4: 70/50
Comp: see comp class programming

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