CrossFit Empire South – CrossFit
We are going to be spending 12 mins working on:
Pull Ups and Muscle Ups.
* If we are just learning, work on kipping swing and pull.
If you can kip, work on butterfly.
If you can butterfly, work on either strict pull ups or muscle ups.
If you have muscle ups, then work on hitting a certain amount of reps every 1:30 or 2:00.
4 Rounds For Time: (25 min time cap)
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
*1 DB per athlete
Not For Time:
1:30 Bike + 15 Strict HSPUs
1:30 Bike + 12 Strict HSPUs
1:30 Bike + 9 Strict HSPUs
1:30 Bike + 6 Strict HSPUs
1:30 Bike + 3 Strict HSPUs