– RX –
10 rounds for time:
5 back squats (155/225 lb)
3 muscle-ups
– INTERMEDIATE –
10 rounds for time:
5 back squats (105/155 lb)
1 muscle-up or 3 false grip ring to chest pull-ups
– BEGINNER –
7 rounds for time:
5 back squats (35/45 lb)
3 muscle-up transitions
– MASTERS 55+ –
10 rounds for time:
5 back squats (105/155 lb)
1 muscle-up or 3 false grip ring to chest pull-ups
Post-workout accessory
8 rounds:
:10 L-sit hold
:20 rest
1 round:
1:00 foam roll lats/side
1:00 couch stretch/leg
Sat- Heavy Split Jerk
Sun- Partner WOD- Row/ DB clean
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