1/25/2017

By on January 24, 2017. Posted in .

CrossFit Ocala – CrossFit

Bar Muscle Up Progressions

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CFO warm up 2 (No Measure)

X2

200m run/row

10 Push Ups

10 ring rows

10 pass throughs

10 good mornings

30 sec squat hold

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 Double Unders

15 Wall Balls 24/20

5 Pull Ups

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 Unbroken Double Unders

15 Wall Balls 20/14 (9ft)

2 Bar Muscle Ups

Cool Down

200m Walk

10 Pass throughs

30 sec pigeon stretch

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