WORKOUT OF THE DAY

Wednesday, 15 January 2020

Interested in joining and you haven’t done CrossFit before? We have a free class every Saturday at 11am. Just show up! There’s no need to sign up in advance.

Or email us here for a free consultation or to sign up for Private Elements!

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We’ll be adjusting the Circuit Fit schedule on Sundays, effective January 19 to reflect 8am and 9am classes! Open gym will run from 8 to 10am.

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Part A:
E3MOM for 5 rounds
5 unbroken ring muscle ups

Options:

Intensity
Alternating 10 EMOM
Min 1: 1 Ring Muscle up + 1 Ring Dip
Min 2: 15 hollow rocks

Consistency
3-5 sets
3 Ring Muscle-up Transition on Low Boxes
5 Feet elevated Ring Rows

Mechanics
EMOM 10
5 Strict Pull Ups
(or max. not to exceed 5 per round)

OR

AMRAP 10
5 Ring Rows
5 PVC Pulldown and Through

Part B:
Intensity
AMRAP 9
1 Bar Muscle Ups
2 Squat Cleans (315/205#)
3 deficit HSPU (4/2″)
4 BF Burpees

Consistency
AMRAP 9
1 Bar Muscle Ups
2 Squat Cleans (80%)
3 HSPU
4 Bar Facing Burpees

Mechanics
AMRAP 9
1 Jumping Bar Muscle Ups or Pull Up
2 Squat Cleans (80%)
3 box HSPU
4 Bar Facing Burpees