Ballston CrossFit » Thursday, January 3, 2019

Thursday, January 3, 2019

Strength:

Ring Muscle Up Development

4 Rounds
Rx+: 3 Strict + 6 Kipping
Rx: 1 Strict + 5 Kipping
Fx (C2B): 1 Strict + 5 Kipping + 5 Ring Dips
Scaled (PU): 1 Strict + 5 Kipping + 5 Assisted Ring Dips

Rest 2 mins between rounds

Conditioning: 

AMRAP 14
200m Run
5 Push Press (165/115) (Fx: 115/80) (Rx+: 185/125)
10 HSPU (Fx: 7 HSPU) (Rx+ 4″ deficit)

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