Friday 20150213 Open Class

Posted: February 12, 2015 by eweirick in Uncategorized

S/S/S:

Muscle-up work

Video courtesy of SPSC CrossFit.

.

WOD:

10 min AMRAP

4 Deadlifts @ 315/205

3 Muscle-Ups

200m run

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Scaling Options:

Deadlift: shoot for 85-87% of 1RM

Muscle-up: Burpee+Kipping C2B pull up 1:1

Run: Row 250M

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Xtra:

6 rounds:

50’ OH walking lunge

Increase weight each round

Hang from pull up bar – 3 min

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