Tuesday the 16th

21
I.
30 Seconds of Muscle-Ups (MOD: Ring Dips)
Rest 30 seconds
30 Seconds of Toes to Bar (MOD: K2E)
Rest 30 seconds
30 Seconds of Shoulder Touches (MOD HS Hold)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Shoulder Touches
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Shoulder Touches
II.
Row 1000 Meters
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups
Rest until the running clock reaches 15:00, and then…
“Jackie”
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Please note times for both.
III.
2 Rounds
10 Alt. BB Turkish Get-ups 65/53#
200m Farmer’s Carry (heavy)

***

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Filed under benchmark, crossfit, skill practice, strength & conditioning, WOD

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