For time*:
10 Ring Muscle-ups (Fx: 15 Ring Dips and 15 Pull-ups)
21 HSPU Rx+: Strict
8 Muscle-ups, Fx: 12/12
15 HSPU
6 Muscle-ups Fx: 9/9
12 HSPU
4 Muscle-ups Fx: 6/6
9 HSPU
2 Muscle-ups Fx: 3/3
6 HSPU
*20 minute cap
Teams of 3:
5000m Row, switch every 250m*
*Whenever a partner transitions off the rower, they perform 15 push-ups
Tempo Front Squat (33×1)
5×3 (ME)
Partner WOD:
For time:
800m Run buy-in
50 Alternating Burpee Box Jump 24/20″
Straight into…
20 Alternating Rounds
5 Chest to Bar Pull Ups (Fx: Pull-ups)
3 Ground to OH 135/95, (Fx: 115/80) (Rx+: 155/105)
High Hang Clean
1×3 @65%, 1×3 @70%, 3×3 @75%
Every minute on the minute for 15 minutes: (3 cycles)
Minute 1: 15/12 Cal on Assault Bike, Fx: 12/10
Minute 2: 15 Hollow-Rocks, (Fx: 12 Hollow-Rocks)
Minute 3: 15/12 Cal Row (Fx: 12/10)
Minute 4: 20 Russian KBS (32/24) (Fx: 24/16)
Minute 5 Rest
Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.
Check this out! Reasons why CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#
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Push Press
5×5@65-70% (A)
5 RFT:
400m Run
30 Wall-Balls 20/14, Fx: 20, Rx+:30/20
Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges Front Racked Barbell 95/65, Fx: 75/55
30 Alternating Single-Arm Dumbbell Snatches 50/35, Fx:35/20
