CrossFit – Thu, Sep 7

CrossFit – Thu, Sep 7

Metcon (Weight)

Box Squat (to or just below parallel)
12×2 @ 75-80% of 1 RM

*rest 60 secs b/t sets

Amanda (Time)
9-7-5 reps for time of:

Muscle-ups
Squat snatches

135lb/95lb

1 MU=1 PU+1 Dip Combo

L1: Jumping Muscle-up
L2: Ring MU Transitions+Dip
L3: Pull-up+Dip Combo

*If your goal is to get a muscle-up in the Open next season, you need to be doing RMU & the
progressions for one now.