Crossfit (TEST DAY)

Coaches Pick warm up
Coaches Pick Warm up

Weightlifting
Deadlift (5×4 @ 80%+5 of 1 rm)
Ascend up to 80%+5 and perform 2 sets

Metcon
30 Muscle-Ups
30 muscle-ups for time

Pick 1:
RX = 15 muscle ups
rx+ = 30 muscle ups

15 min cap
REST 5 MIN
* If you dont have muscle ups perform 30 strict pull ups and 30 strict ring dips
* Sets of 8 can be performed
Ex. 8 pull ups and 8 ring dips

Metcon
15 muscle ups for Time

8 min time Cap
perform 15 strict pull ups and 15 strict ring dips
Karen
For Time:
150 Wall-Ball Shots, 20# / 14#

11 min cap