CrossFit Magnolia – Competitor

Part 1

Before class

Metcon (Time)

6 Rounds for time:

3 Hang Power Snatch (185/125)

6 Bar muscle ups

9 cal Ski erg
– Goal is to finish under 9 minutes. The bar muscle ups and snatches should be unbroken each round, so scale that number down if needed. Try to keep the heavier weight on the bar and the higher difficulty gymnastics movement if you can, and just lower the reps. Sub in 45 double under if you do not have access to a ski erg.

Part 2

After class

Metcon (No Measure)

For Quality:

4 x 100m Farmer carry
-You get 4 attempts to find the heaviest set of DB’s that you can make 100m without stopping to set them down.

Share