07/15/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up ๐Ÿ™‚
When done with the warm up take 20 min to work on the Bar MU and progressions of the Bar MU

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

25 double-unders

5 burpee bar muscle-ups

Scale 1:

Complete as many rounds as possible in 7 minutes of:

25 single-unders

5 burpee jumping pull ups

Scale 2:

Complete as many rounds as possible in 7 minutes of:

25 double-unders

2 burpee bar muscle-ups

3 burpee jumping bar muscle-ups