CrossFit – Mon, Nov 4

CrossFit Timoro – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

10 Box Jumps (24/20″)

3 Bar Muscle-ups
INTENDED STIMULUS

5-10+ rounds.

Box jumps in :20-:45.

Bar muscle-ups in :10-:45.

Masters 55+ (AMRAP – Rounds and Reps)

AMRAP 7:

10 Box Jumps or Box Step-ups (24/20″)

3 Chest-to-bar Pull-ups

– If able to perform a muscle-up, substitute with 1-3 bar muscle-ups.

Post Workout (5 Rounds for weight)

5 Sets For Load:

1 Strict Weighted Pull-up

– Pause with your chin over the bar for :01.