Friday, 05 December 2014

MP CrossFit Tulsa 120514

Reminder: Evening class is canceled. All other classes are normal.


Strength & Speed:

Complete as many reps as possible in 6 minutes of:

15-12-9 rep rounds

Power Cleans to Overhead (115/73)

Lateral Bar-Over-Burpees


For Score


…Rest 8:00



Now partner up, and perform equal work of:

10 Muscle-ups

30 Plate facing Burpees (45)

50 Calories Rowed

80 meter Bear Crawl

80 meter Forward Crab Crawl

50 Partner WB passing Sit-ups (20/14)

30 Ring Dips

10 Strict Handstand Push-ups


For Time




Single Leg Flexion – 1:30/side

Overhead T-spine Smash – 2:00

External Rotation Shoulder Smash – 1:30/side



Post completed reps, time, and experiences to comments