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Conditioning:
15/12 Calories biked
5 Bar muscle ups
15/12 Calories rowed
1:00 Rest
4 Rounds for total time
(18:00 cap)
Strength:
10 Weighted push-ups*
2:00 Rest
4 Rounds for quality and max load
*Athlete performs push-ups with weight plate placed on back
Post results and experiences to comments
12:18
Sub 5 chest-to-bar/5 ring dip for muscle ups.
15:31 rx
Pu- 25, 35, 45, 55 ( had to break last set up)
Crushed it!
17:00 Rx
Push-ups:
15# UB
25# UB
30# 7/3
35# 6/3/1
2:28 rd 1
2:34 rd 2
2:54 rd 3
2:55 rd 4
13:51 total clock time scaled
Hit the bike and row hard
Did Level ring rows with extra twist at top
Did supported ring dips
Time was around 18:20
Did 7 banded pull-ups then 7 banded ring dips
Used box for push ups started with 24”, 20”, 16”
Finished with one knee on the ground push up.
Work on transitioning to floor push ups
17:50
25
35
45
55
17:58 pull up/dip option
25, 35, 45, 55
14:45
65# pushup