warm up
3min jump rope
medicine ball clean focus:
-jump shrug
-pull under
workout
amrap in 24mins of:
muscle ups x 3
high burpees* x 6
24kg/16kg full kb swings x 9
*jump as high as you can on each burpee.
scale time/reps as needed.
sub is 3 ring pull ups & 3 ring dips for each muscle up.
post total completed rounds for score.
3min jump rope
medicine ball clean focus:
-jump shrug
-pull under
workout
amrap in 24mins of:
muscle ups x 3
high burpees* x 6
24kg/16kg full kb swings x 9
*jump as high as you can on each burpee.
scale time/reps as needed.
sub is 3 ring pull ups & 3 ring dips for each muscle up.
post total completed rounds for score.
Brannon. 182bw. Mod Jumping Bar Muscle Ups. 12 rounds
ReplyDeleteHello Meghan and Chris, My name is Andres and I'm posting from California. I ran across your site from a crossfit site here in the Bay Area. I just wanted to let you know that I love YOUR programing and it has helped me grow beyond the mainsites wods. Please keep up the great Wods. Thank you :)
ReplyDelete13r Rx
turbo. 160bw. rx. 16 rnds.
ReplyDeleteTurbo J... Shattering your dreams since 1981.
andres,
ReplyDeletethanks for the kind words and testimonial. its an honor you follow our site from across the country. keep posting your progress on here so we can follow your training!