wodify
CrossFit Amoskeag – WOD
Metcon (AMRAP – Reps)
SKILL
15:00 Muscle-Up Progression and Scaling*
or
Strength
5 SETS
8 KB Up-right Rows
4 Strict Pull-ups
-Rest 1:00 b/t sets-
*Work on skills or skill transfer drills for the MU if you have the prerequisite strength if not choose strength
WORKOUT
AMRAP x 5 MINUTES
Max Muscle-Ups or Max Burpee Pull-up
Immediately into…
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
12 Deadlifts (RX 185,135) (Scaled 135/95)
12 Hand Release Push-ups
*Total workout time is 15:00. Log (2) scores, one for total reps of MU or BPU and one for total rounds of the DL and Push-up.