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OCT.16.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

GENERAL WARM-UP

3 ROUNDS

1:00 Bike x 3

10 Elbow Punches → Hang Muscle Cleans → Hang Power Cleans

:20 Hang from pull-up bar → :20 Ring Rows → :20 Ring Support

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Muscle Up Skill/Practice

Before starting the clock for the Skill Session> scaling options/progressions, demo each step/ find their starting station.

Metcon (No Measure)

SKILL SESSION

ON A 12:00 RUNNING CLOCK

Muscle-up Drills and Scaling Review

*Jumping Ring or Bar Muscle-up

*Jumping C2B Pull-up

Metcon (Weight)

EMOM x 20 MINUTES

Odd – 10 Hang Power Cleans (115/75) (95/65)

Even – 3 Ring Muscle-up + 10 Hand Release Push-ups