Wednesday, Oct 5th, 2016

Due to Hurricane Matthew, Crossfit will be closed all day Thursday and Friday. We hope everyone stays safe during this storm.

Warm Up

2 Rounds NFT of:

10 Cal Row
10 Ring Rows
10 AMSU
:30 Samson Stretch

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Squat Cleans @ 75%

5 Min EMOM
2 Pause Power Jerks @ Mod Weight

 

B) WOD

Ascending Ladder for 20 Minutes:

1 Power Clean, 1 Ring Muscle-Ups
2 Power Clean, 2 Ring Muscle-Ups
3 Power Clean, 3 Ring Muscle-Ups

Rx Weight: 155/115
Scaled for Mups: 1 Pullup + 1 Ring Dip