Challenge/Foundations, CrossFit Village Berwyn – CrossFit
Warm-up (No Measure)
3 Rounds of:
:30 Bar Hang
15 Hollow Rocks
2 Wall Walks
5 Ring Rows w/ 2 Second Pause at Top
10 Air Squats w/ 2 Second Pause at Bottom
Take 15 minutes to work on muscle-ups. This could be ring rows, seated-banded transitions, seated kips with feet on box, kips on high rings, etc.
These should be “tough” attempts for you, so in the 1-3 rep range with rest in between. Target 7-10 attempts.
Complete the following for time:
100 Burpees to 6″ target
EMOM 5 DB Squat Clean Thrusters
Cap is 12 minutes.