cross151

Main – CrossFit

Warm-up

Metcon

Today’s Metcon is a Monster Mash created by Crossfit Linchpin. There will be a 45 minute running clock. If you complete the mini-workout, rest until the next one starts.

Metcon (Time)

0:00-15:00

3 Rounds

RX

12 Thrusters (135/95)

6 Ring Muscle Ups (scale to 2x Ring Dips)

Metcon (Time)

15:01-30:00

3 Rounds

12 Burpee Box Jumps

6 Squat Cleans (205/145) (Scale to 65-75%)

Metcon (Time)

30:01-45:00

3 Rounds

12 OHS (95/65)

6 Bar Muscle Ups (Scale to C2B or Strict Pullups)

04/02/2015

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