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Components
30 Muscle-Ups
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
180901 - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
180901
Please come early to warm up. Group warm up will be minimal. 730-740 group warm-up. 740-750 WOD explanation and personal warm-up. 750-8 muscle ups or muscle up accessory work 8-810 transition and set up 810-829 7 min AMRAPs
30 Muscle-Ups (Time)
30 muscle-ups for time
30 Muscle-Ups
10 min CAP
Choose one of the following modifications:
A. 30 strict ring dips and 30 strict pull-ups
B. 30 ring negatives and 30 pull-ups or negatives
C. 3 mins accumulated hollow body in ring support and 30 bench dips
Metcon (AMRAP - Reps)
7 min AMRAP
1,1,2,2,3,3,4......
SDLHP 135/95
HSPUs
rest 5 minutes
7 min AMRAP
7 OHS 95/65
7 TTB
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 01, 2018
Male Clients
Female Clients
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