CrossFit Magnolia – Competitor

Part 1

Before class

Metcon (Time)

3 Rounds:

21 cal Assault Bike

15 Back squats (185/125)

9 Bar Muscle ups
– Goal is to finish under 10 minutes. The bar must come from the ground on the back squats. If you break the squats the penalty is you have to re-pick up and rack the bar. Go for unbroken on those.

Part 2

After class

Metcon (Time)

100 GHD sit ups
– Scale to 50 reps if you haven’t reached 50 reps by 2 minutes. Stop at 75 reps if you haven’t reached 75 reps by 3 minutes.