CrossFit Workout 3/4/19 Monday

Warmup

SFM, then:
2 Rounds
10 cal row
8 Burpee box jump overs
:10 supinated flexed arm hang
10 goblet squats

Workout Warmup
3 sets of
6-8 box pullups
6 Overhead squats-first 2 reps @ 3111 up to wow
1-3 weighted pullups

then 3 sets of up to 10 kipping pullups OR 5 BMU

CrossFit Workout
12:00 AMRAP
10 Pullups RX+ 5 Bar Muscle Ups
15 OHS 95/65 RX+ 135/95
20 Burpee Box Jump overs 24/20

Coach’s Note
This workout should be hard enough that you have to break the sets up. For the overhead squats, pick a weight that you could do 1 or 2 rounds unbroken, but no more. Try and keep moving for all 20 BBJO.

Conditioning
4 Rounds
20 cal bike
:30 active hang
20 cal row
:30 goblet squat hold
20 cal ski
:30 ring support hold

Skills
With a 10:00 cap:
1 RMU
2 UB RMU
3 UB RMU
climb as far as you can get