20
Nov
11/20/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
30s Russian Baby Maker
12 Jumping Ring Dips
12 Squats
12 Ring Rows
12 Squats
6 Transitions
12 Squats
Weightlifting
H: Back Squat (4 x 7)
F: Back Squat (4 x 5 @ 78-88%)
Rx/P: Back Squat (4 x 3 @ 83-93%)
Gymnastics
H: Parallette Dips (4 x 10)
F: Assisted Ring Dips (4 x 10)
Rx: Ring Dips (4 x 10)
P: Muscle Up + Ring Dips (4 x 3 (1 + 3))
Metcon
Metcon (No Measure)
12 min EMOM
H – 6 Transitions
12 Dumbell Thrusters 20/12.5
F – 6 Assisted Muscle Ups
12 Dumbell Thusters 25/15
Rx – 6 Muscle Ups
12 Dumbell Thrusters 35/20
P – 7 Muscle Ups
12 Dumbell Thrusters 45/30