CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

3 Rounds for time:

400m Run

12 Muscle ups (rings)
-If you break the muscle ups in a round, complete a 50m farmer carry with (70/50#) DB’s in each hand, before continuing on that set. Goal is to finish under 12 minutes, with great times under 10 minutes. You will need to minimize the penalties in order to achieve this. If appropriate, scale the number of muscle ups each round down to a number that could be done in one fresh set.

Metcon (No Measure)

3 Rounds for Quality:

40 GHD Sit up

20 Ring Push up
– Goal is to finish each movement, each round, in as few sets as possible