In One Week..

The first Open workout will be released! Are you ready? 

2/17/17 FRIDAY CROSSFIT

A. Low Ring Muscle Up Progressions:

1. False Grip Pull to Hips
2. Turnover to Dip
3. Dip

8 minutes MU Practice

B. Deadlift (65%x5, 70%x3x3)

C. Metcon (Time)

For Time:

50 Wall Ball Shots 20/1410'
40 Cal Row
30 HSPU
20 DB/KB Squat Cleans50/35 or 53/35

RX = 10' wall ball targets for everyone