Monday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

250/200m Row

8 Up-Downs

5/5 DB Deadlifts

6/6 DB Curl To Press

7/7 Single Arm Ring Row

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Ring Muscle-Up

BEG – Practice Low-Ring Transitions

INT – Practice Jumping Ring Muscle-Ups

ADV – Practice Strict Ring Muscle-Ups

(No Measure)

Workout

Metcon (Time)

FOR TIME

12-9-6

Ring Muscle-Ups

DB Devil’s Press (50/35)|(35/20)

DB Suitcase Lunges*

*L+R = 1-Rep

(Score is Time)

KG DB: (22.5/15)|(15/10)

RMU Option 1: Jumping RMU

RMU Option 2: Pull-Ups or Ring Rows