Clean/Lunge/Muscle-Ups

Posted: 29th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 minute general warm-up
3 minutes to teach back squat

Weightlifting

Back Squat (15 minutes to ramp up to a 1RM)

Warm-up

Warm-up (No Measure)

4 minutes each
Power Clean & Lunge
Muscle-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Power Clean & Lunge w/ 95/55
5 Muscle-Ups

Buy-Out

Warm-up (No Measure)

30 arm circles forward
30 arm circles backward
2 minute squat hold

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