Thursday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30 BIke @ Start Light-Mod Pace
5/5 KB Bent Over Row
5 Up-Down to Target
10 Alt. KB Horn Taps
*Increase the pace on the bike each round
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Strict RMU or Strict False Grip Ring Row
Immediately Into…
ON A 5:00 RUNNING CLOCK…
Practice Connecting RMU Together via Kipping or Transition Work
(No Measure)
Workout
Metcon (AMRAP – Reps)
3 SETS FOR REPS
40/30 Cal Bike
Max Reps Unbroken Ring Muscle-Ups or Ring Rows*
15 Burpee to Target
:30 Single KB Front Rack Hold (R) (70/53)|(53/35)
:30 Single KB Front Rack Hold (L)
30 Alt. KB Horn Taps (Elbow Plank)
-Rest 2:00 b/t Sets-
*Set is complete when the athlete comes off the Rings. 10 RMU Cap / 20 Ring Row Cap.
Target is 6″ above standing reach
(Score is Total Reps of MU or RR)
KG KB:(32/24)|(24/16)