5.3 Single Leg/Muscle Ups/Oly Lifting

CrossFit Shropshire – CrossFit

Strength

A: Bench Press (4×4 AHAP)

H’s Muscle Up Strength (No Measure)

A-Passive Bar Hang :30-1:00

B-Active Bar Hang :30-1:00

C-Chin Over Bar Hold :15-:30

D-Head Under Bar Hold :15-:30

Repeat C then D

E-Ring Rows 5-15

F-Dips 5-15

Repeat E then F

G- Negative Muscle Ups 5-10

H-Jumping Muscle Ups 5-10

I-Hollow Body Hold :30

J-Arch Hold :30

Repeat I then J 3 times in total.

Metcon

Metcon (AMRAP – Reps)

Partners (AMRAP – Rounds and Reps)

20:00 AMRAP:

500m Row/400m Run

40x Wall Ball

20x Burpee- Pull up

Woek Concurrently

Half the wall balls/burpees each.

Move onto next movement once you both finish your work on the previous.