CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike
Into…
2 ROUNDS
8 Scap Pull-Ups
8 Tuck Ups
8 Bent Over Row
8 Up-Downs*
*Perform 6 Burpees in the second round.
Skill
Metcon (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice Bar Muscle-Ups
*Focus on Hips to Bar
(No Measure)
Workout
Metcon (Time)
FOR TIME
72/58 Cal Bike*
48 Toes to Bar
24 Renegade Row (50/35)|(35/20)
12 Burpee Bar Muscle-Ups
*7:00 max time to accomplish
(Score is Time)
KG DB: (22.5/15)|(15/9)
BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Chest to Bar Pull-Up