Workout of the Day
SKILL: Bar Muscle-Ups
STRENGTH & SKILL
5 Sets for Quality & Load
3 Deadlifts
3-6 Bar Muscle-Ups
Bike 20 Cals
Notes
For the deadlifts increase the weight each round and pull every rep from a dead start, no touch and go reps today.
BMUs
Advanced: Refine technique and develop capacity
Intermediate: Box Supported BMUs and attempts
Beginner: 5-6 Strict Pull-Ups or Ring Rows + 5-8 Dips or Banded Dips
The bike should feel like a 70% pace
AFTER PARTY
100 Tuck-Ups in as few sets as possible.
Everytime you break perform 3 Wall Walks
CrossFit Group Class Programming Template (WK4/12)
Little 2015 608 artistic throwback shot
Did anyone accidentally take the wrong black Blundstone boots from lost and found? They were in lost and found starting 3/24, so it could’ve been any time after that. They’re my favorite boots so hoping to reunite! Please and thank you!