TUE AUGUST 20, 2019 - CROSSFIT

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” -Ralph Waldo Emerson

Warm-up

3 Rounds
5 Y-T-W’s
5 Cubans
5 Scap Push-Ups
5 Arch to Hollow
20 Mountain Climbers

Gymnastics

Metcon (No Measure)

14:00 to Complete
200 Meter Jog + 8 Strict Chest-to-Bar Pull-ups and 8 Ring Dips
200 Meter Jog + 15 Strict Handstand Push-ups
200 Meter Jog + 7 Strict Chest-to-Bar Pull-ups and 7 Ring Dips
200 Meter Jog + 12 Strict Handstand Push-ups
200 Meter Jog + 6 Strict Chest-to-Bar Pull-ups and 6 Ring Dips
200 Meter Jog + 9 Strict Handstand Push-ups

Rx+ = Ring Muscle-ups at 70%, 60%, and 50% of Max Ring Muscle-upsNot for time, but for quality. Do what you can in the 14:00 and try to best last week's numbers.

Metcon

Metcon (4 Rounds for reps)

"Embrace"
Tabata Each:
20 Seconds On / 10 Seconds Off:
1.) Pull-ups
2.) Burpees
3.) Thrusters (95/65)
4.) Row for Calories

Score is lowest number in the 8 rounds of each movement.

 

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