CrossFit Magnolia – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

6 bar muscle-ups

8 deadlifts (195/135)

16 pistols (alternating)

Rest 4:00
Scaling:

Muscle-ups: 6 pull-ups and then 6 dips.

Deadlift: 50% of your 1RM.

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

6 push jerk (165/115)

8 back squats (165/115)

50 foot handstand walk
Scaling:

Push jerk: same bar as back squat, or what you can do that’s heavy for you.

Back squat: 50% of your 1RM.

Handstand walk: HS walk to wall (pick your distance), shoulder touches, wall climbs, or bear crawl… choose what’s challenging for you.

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