• Jason

Monday 23.10.17

We apologise but Wednesday's CrossFit Kid's class will be canceled due to Jason having to attend a funeral. The class will not be charged to your account. We apologise for any inconvenience. A. Ring Muscle Ups: 3 Rounds 40% of Max Unbroken Muscle Ups 30% of Max Unbroken Muscle Ups 20% of Max Unbroken Muscle Ups Rest as little as possible between sets and 2 minutes between rounds. Sets must be unbroken. *If you don't have Pull Ups scale to - 2 Eccentric Pull Ups EMOM. **If you have Pull Ups but not a Muscle Up Scale to - 3 False Grip Strict Chest to Ring Pull Ups and 3 Bottom Up Ring Dips alternating EMOM. B. Fight Gone Bad 3 Rounds for total reps:

1 minute per movement: Wall Balls 9/6kg 10/9 foot Sumo Deadlift High Pull 35/25kg Box Jump 20" Push Press 35/25kg Row (Calories) Rest Compare to 27/5/2017 Sweat: 25 Min AMRAP: In teams of 2: 100m Sled Drag 70/50kg 50 Cal Bike 50 Burpees Post results to Beyond the Whiteboard. Join here.

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