July 8, 2017

CROSSFIT
Conditioning: 2 Rounds for Time
Muscle up, lunge, clean, deadlift
5 Ring Muscle Ups
10 Front Rack Lunges 135/95
15 Power Cleans 155/105
20 Deadlifts 185/125
15 Power Cleans 155/105
10 Front Rack Lunges 135/95
5 Ring Muscle Ups
*One bar per athlete.
*10 lunge steps total (5 per side).
* Scale muscle ups with jumping muscle ups OR 2 ring row + 2 ring dips per MU.
*Yes, the first round will end with muscle ups and go right into the second round starting with muscle ups.
Durability: Max Effort
3 Rounds
Max attempt bar hang with med ball between feet
20 push-ups

CROSSFIT 101
Conditioning: AMRAP x 20:00
Teams of 2
400m Slam Ball Run
40 Slam Balls
40 Kettlebell Swings 53/35
40 Ab Mat Sit Ups