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The Workout of the Day is:

A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you)

B.
Take 15 minutes to build to a heavy Split Jerk

C.
EMOM 5 minutes:
10 Shoulder to Overhead (135/95 lb)
10 Chest-to-Bar Pull-Ups

If you are unable to complete the full round within the minute, complete the round and skip the round you spill into, then pick up on the next full minute.

D.
Three sets for max reps:
Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep)
Rest 3 minutes between sets

CrossFit Kids classes TONIGHT! Interested? Email kids@ccc-fit.com

CrossFit Kids classes TONIGHT! Interested? Email kids@ccc-fit.com