CrossFit Magnolia – Competitor
Warm-up (No Measure)
After class
Metcon (Time)
12-9-6
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.