7.15.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Muscle Up Progression

1-Arms extended, knuckles out

2-Ring Row to chest, Knuckles in

3-Transitions

4-Dip

Metcon (AMRAP – Rounds and Reps)

I (Scaled)

5 Power Clean (95/65)

9 Ring Rows

200m Run

AMRAP 15

II (Rx)

5 Power Clean (135/95)

3 Muscle Ups Transitions

200m Run

AMRAP 15

III (Rx+)

5 Power Clean (155/115)

3 Muscle Ups

200m Run

AMRAP 15

Cool Down (No Measure)

RomWod Session

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