27
May

Muscle up Club

By: 321go Leave a Comment

A video introduction to CrossFit from Mike Lyons on Vimeo.

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Simon is finishing up his foundations here in the new future. But he has already conquered the muscle up on his second day!  

Announcements:  Memorial Day Murph this Monday.  We will only have one class for Memorial Day, it will be at 10 am so we can get you off to your cookouts early. 

The WOD you all are about to do today was designed by our intern Heather.  She is almost done with her internship and we decided to give her a shot at planning our workout.  So if you have a tough time getting through this one and it makes you mad then you know who to blame.

Friday WOD

4 Bear Cycles Weighted M 135 W 95
8 Dips Strict, no kip no band
12 Floor Wipers (1+1=1) M 135 W 95

 AMRAP in.. 20 • 15 • 10 min.

CD
Group Stretch 2 Min after the last person is finished roll out until it's time to stretch

TGU (once again, it's all Heather) 20 • 16 • 10

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities

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