January 21, 2020

January 21, 2020

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Monday 23.10.17

October 22, 2017

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. 

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.

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)

Compare to 27/5/2017

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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