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Wednesday

14.12.2016

CrossFit Goat – CrossFit (Goat)

Gymnastics

Metcon (No Measure)

12 minute alternating EMOM:

Even – 3 ring muscle ups

Odd – 3 strict HSPU (25# plates, head to ab mat and full lock-out)
If we have 5 strict pull-ups and 5 ring dips, do 5 banded muscle up transitions. If we are still working pull-ups, do either 5 ring row or 5 bar negatives with a :03 descent. If you lose the negative, practice holds.

For HSPU, if we do not have strict then work the negative with a :03 descent. We are not kipping today. :20 holds, 5 incline, or 5 regular push-ups may be substituted.

Metcon

Full Circle (Time)

“FULL CIRCLE”

For time:

1,500 Meter Row

100 Double-Unders

30 Calorie Assault Bike (50 cal Airdyne)

100 Double-Unders

1,500 Meter Row

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author: John Burroughs