CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)


Deadlift (315/205)

Bar muscle up

Metcon (Time)

20 Muscle ups
-Goal is to test your muscle up capacity after fatigue. Try to get through the first couplet under 7 minutes, if not faster. Scale the number of ring dips so the first 3 rounds can be done unbroken.

Metcon (Time)

——Partially Loaded——

7 Rounds:

10 DB High pull (50/35)

10 Push-ups (hands on DB)

-Rest 3 minutes-

Metcon (Time)

35 Seated DB Shoulder Press
-Goal is to finish the couplet in under 7 minutes, with great times under 5 minutes. After the couplet, test the shoulder endurance with the presses. On the high pulls, use a DB in each hand, and the movement can be done from the hang.