Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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3 comments:
14:20 55 lbs(modified 1 muscle up = 3 pull ups and 3 dips)
Tracy 24:58
modified
55lbs
1 muscle up = 3 pull ups and 3 dips
Danielle 22:10
modified
45lbs (5@ 55lbs)
1 muscle up = 3 pull ups and 3 dips
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