13 Jul CrossFit – Sat, Jul 13

Potrero Hill, South Park – CrossFit

Ring Muscle Up Drills

-Ring drops/ ring supports

-Transitions/ low ring rows

-Swings

WOD (5 Rounds for reps)

3 min AMRep/ 1 min Rest- 5 cycles

200m run

12 Barbell back rack lunges

Ring Muscle-Up for reps in remaining time

Lv1: 75/55

Lv2: 115/75

Lv3: 135/95

*Barbell comes from floor*

Week Preview

Sun- KB complex- press dominant

Mon- Cleans @ heavy

Tues- long chipper