CrossFit

Skill Work
Every 2 Minutes for 8 Minutes
1-4 Seated Strict Muscle Ups (Low rings)

Use a band as a modification to allow every athlete the ability to practice this drill.

Stimulus: Technique
Rest: As prescribed

WOD
AMRAP 6 Minutes x 2
12 DB Push Jerks 50s/35s
25′ DB Front Rack Lunge 50s/35s
2 Burpee Muscle Ups
25′ DB Front Rack Lunge 50s/35s

Rest 3:00 between AMRAPs, Pick up where you left off.

Feel: Gas
Pacing: Sustain

Barbell