19JUNE2015

19JUNE2015

ANNOUNCEMENT:

CrossFit Kids Class for the Pre-Schoolers- Kindergarten is at 9:30am on Saturday June 20, 2015. Summer time is here so lets keep those little ones busy! 

STRENGTH:

10 Mins

Bar Muscle up work, work to maxing your capabilities. Work on the transition, work on pull-ups, work on dips, stabilizing muscles, holding a hollow position.

Bar Muscle UP transition work

Then for the WOD scale 2 steps below where you are that day.

WOD:

3 rounds for time of:
7 bar muscle-ups (scale; lowered Barbell (just like bar pull-ups))
7 squat clean and jerks 205/145

 

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